Sandip pathak's picture
Asked by
Oct 26, 2015

What is the appropriate four day split routine for me?

Hi, I am 6ft. tall and my weight is 85 kgs. I workout 4 days in a week. Kindly advise me 12 week workout routine suitable for me to build muscle. Also prescribe the diet chart for the program. Kindly mention all rep and set nos for each exercise.
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Puneet's picture
Posted by
Oct 27, 2015

Sandip,

Below is a plan you can follow:

All exercises 5 sets x 5 reps

Monday- Chest/abs: Bench press, Incline Bench-Incline Fly (superset), Decline Bench, Pushups, Crunches (6 sets, 15-20 reps), 

Tuesday- Back/Shoulders: Deadlift, Pullups, Bent over rows, Overhead press, Arnold press, Lateral Raise

Wednesday- Rest

Thursday- Legs/Arms: Squats, Lunges, Leg Press, Bicep Curl, Skullcrushers and Hammer Curl

Friday- Core/accesory: Calf raises, Skipping(15minutes), Plank (5 minutes each set), Leg raises, Wrist Curl

As for diet, just calculate your daily calorie intake and eat within the ratio of 40% protein, 40% carbs and 20% fats

Thanks!

 

1 Comments
Test altShhruti Sachdeva Oct 29, 2015

Bloody good routine mann

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