So I´ve been active gym user for little over 2 years now. Only break I had was last summer, when I was just too lazy to get to the gym after work. And now during christmas holidays. I have maybe used 4 or 5 different fitness programs to give some variation to my workout. So now is the time to start new program again. My new program is 4 day split program.
The program goes like this:
Monday Chest, Biceps
Bench press 4×6
Incline Bench 2×8
Flyes 3×10,12,14
Pull-ups with narrow grip 3×8
Scott-curl with dumbbell 2×8
Bicep pulldown 2×12,14
lateral raise 3×10
Tuesday Front thigh
Squats 4×6
Leg press 3×8,10,12
Calves in leg press 4×8-20
Leg extension 3×8,10,12
Thursday Shoulders, Tricep
Shoulder press 3×6
lateral raise 4×6,8,10,12
Rowpress 1×15
Tricep dip 3×8
French push-up 2×8
Tricep in pulldown 2×12,14
Friday Back, Backthigh
Deadlift 4×6
Straight leg deadlift 2×8
thigh bend? 4×8,10,12,14
Calves in machine 4×8-20
Broad lat pulldown 2×8
narrow lat pulldown 2×10,12
cable seated row 3×8,10,12
Pullover cable 1×15
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