Split Routines

Bigger Stronger Leaner Competitive Bodybuilding
1

I am looking for some good examples of split routines. I have 4 days a week…spread out…and I want to be sure I “HIT” every muscle group.

I have an incline/decline bench…barbells( regular as well as preacher curl…leg lift attachments…dumbbells…all using free weights

What site(s) are the best to go to for ideas on how to set up a split routine using the equipment I have. Also when exercises are using equipment I do not have for example lat pull downs…I don’t have that type of equipment…where can I go to find a suitable exercise for that one?

ANY assistance would be appreciated

Thank you
John

2

Here’s an upper body - lower body split routine you can try:

http://www.T-Nation.com/findArticle.do?article=05-197-training

Split routines are still around, guys like Christian Thibaudeau have some online:

http://www.T-Nation.com/readTopic.do?id=1031781

I’m from the old school when splits were the norm for everyone and I was slow to try whole body workouts, but I’ve been making my best gains ever on the HST program. Just my 2 cents.

http://www.hypertrophy-specific.com/

3

Happy:

Couple a questions:

  1. How old are you?
  2. How long does it take for you to get through a training session.

I looked at HST, but am limited on time.

Thanks,

4

[quote]Over40 wrote:
Happy:

Couple a questions:

  1. How old are you?
  2. How long does it take for you to get through a training session.

I looked at HST, but am limited on time.

Thanks,[/quote]

  1. I’m 55.

  2. Including warmup, it takes me an hour to do a full body workout. On training days I do one workout before work and another after work.

My experience is that my nutrition is equally, if not more, important than how much time I spend in the gym. I think with proper nutrition (don’t forget your BCAA and fish oil), you should be able to makes gains on three hours a week of training.