4 day split setup

[eliteis3]

i want to make the switch from

chest/bi
back
legs
delt/tri

to something like this

Chest/front & side delt
back/rear delt & traps
legs
Bi/tris

the problem im having is setting up the superset weeks for both chest and delts, and the back day with rear delts. Im having trouble figuring out exercises to cover the two without issues. anyone else have this setup that can chime in??

delts
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

chest
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

back
- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

[The One]

Not sure what the problem is? It is easy to set up your chest supersets and front-side delt supersets.

And on back day you can actually superset a trap and rear delt movement as the areas do have some crossover.

[eliteis3]

oh well, i should definitely clarify better than i did. i wasnt sure what execise to add in place of taking out the REVERSE PECK/ WG UPRIGHT superset. Should i just add a few sets to the other remaining delt exercises? or another side movement to pair with WG upright rows??

thanks



chest / front side delts
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

- Seated side lateral/hammer machine press superset...2-3 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

[snowboardray]

My shoulders do not need much stimulation to grow. If I were in your shoes pairing shoulders with chest, I would do just as you have written down. One superset and a dropset. Your shoulders will get a good amount of stimulation from the chest workout. I don't think you need to add more sets or throw in another, different superset. Try it like you have for awhile and see if you need more volume. If you keep your intensity up, which I'm sure is your goal like it is for all of us, you might find its all good the way it is.

[The One]

Apr 26, 2010 22:51:58 GMT -5 eliteis3 said:

oh well, i should definitely clarify better than i did. i wasnt sure what execise to add in place of taking out the REVERSE PECK/ WG UPRIGHT superset. Should i just add a few sets to the other remaining delt exercises? or another side movement to pair with WG upright rows??

thanks



chest / front side delts
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

- Seated side lateral/hammer machine press superset...2-3 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

For reverse pec deck you can replace with seated/standing/incline bench rear laterals as this is a posterior delt movement.