Slight variations on Doug's 4-day split

[pcar773]

Hey all,
I've been doing Doug's 4-day split for about 2 weeks now and I've made a few slight variations based on my capabilities. Let me know if this is a good program. (My changes are in bold)

PS Thanks Doug, for creating it in the first place.

Note: Before every workout I walk 10 min and stretch 5 min and finish the same way.

Monday - Shoulders and Triceps
Smith Machine Shoulder Press "Arnold Press"
Dumbbell Lateral Raise
Dumbbell Reverse Fly
Dumbbell Shrugs
Lying Tricep Extension Lying Dumbbell Extension
One Arm Cable Extension
One Arm Dumbbell Extension

Tuesday - Back
Wide Grip Pull Up Assisted pull up
Close Grip Pull Down
One Arm Dumbbell Row
Bent Over Barbell Row

Wednesday - HIT Cardio
6 min jog
1 min sprint
6 min jog
1 min sprint
repeat for 30 - 45 min

Thursday - Chest and Biceps
Incline Dumbbell Bench Press
Barbell Bench Press Flat Dumbbell Bench
Incline Dumbbell Flys
Cable Crossovers
Incline Dumbbell Curl
Preacher Curl
Standing Hammer Curl

Friday - Legs
Squat Goblet squat
45 Degree Leg Press
Leg Extension
Stiff Legged Deadlifts Regular deadlifts
Seated calf Raise
Standing Calf Raise

Saturday - LIT Cardio
Walk 45 min

Sunday - HIT Cardio
Swim for about as long as I can last then jog for a bit

Okay, so explanations:

My gym doesn't have a Smith machine...I think, so I do what's called an Arnold press. It's kind of like a dumbbell shoulder press but I rotate my hands from facing me in the down, to away from me in the up. You guys probably already know.

The "skullcrusher" movement hurts my elbow. I've never been able to get it feeling right, however, if I use a dumbbell and copy the movement, no pain.

I'm too weak for regular pull ups. lol.

I do HIT cardio because I'm out of shape and need to work on heart health. My bodyfat is around 18% which I'm okay with until I put on more muscle mass.

I know barbell bench is an important exercise but I've found I get a much better pump in my chest from dumbbell bench. I think my chest is weaker than my arms and with barbell I don't have the same range of motion. I figure I'll do dumbbell until my chest develops more. Thoughts?

I picked goblet squats over regular squats because A) regular squats hurt my neck B) I can't perform them correctly C) I'm much better with the goblet squat form.

I know stiff legged deadlifts are aimed right at the hamstrings and thus are on the leg day, but I'm out of shape all over and thought regular deadlifts would be a good compound exercise for lower back and hamstrings.

I'm doing abs Mon and Thurs like the routine suggests. Here is my ab routine. It's done in superset fashion, one right after the next. I do it twice.

Weighted crunches 15 reps
Leg lifts 15 reps (legs vertical, humping the air)
Russian twists with 25 lb weight 30 reps
Reverse crunches 15 reps
Hyperextensions 15 reps

What do y'all think? I'm not a beginner as I used to be really buff and into the gym scene but it's been almost a year since I've lifted weights. I made the changes based on what I knew I could do well and what I knew I could get myself into trouble with.

Are these acceptable replacements? Or are there exercises that would be better. Obviously, the original routine is probably best but I'm not up to it yet. I've done my version and it leaves me feeling really pumped. I'd really love your opinions.

Thanks!!!

[MastaShake15]

My gym doesn't have a Smith machine...I think, so I do what's called an Arnold press. It's kind of like a dumbbell shoulder press but I rotate my hands from facing me in the down, to away from me in the up. You guys probably already know.

I do the dumbell shoulder press as well it just feels better

The "skullcrusher" movement hurts my elbow. I've never been able to get it feeling right, however, if I use a dumbbell and copy the movement, no pain.

Are you using an EZ-Bar? Are you sure about the form, it is a very hard movement you should have someone watch you.

I'm too weak for regular pull ups. lol.

Assisted pullups are basically regular pullups, it just makes you lighter

I do HIT cardio because I'm out of shape and need to work on heart health. My bodyfat is around 18% which I'm okay with until I put on more muscle mass.

Only once a week cardio?

I know barbell bench is an important exercise but I've found I get a much better pump in my chest from dumbbell bench. I think my chest is weaker than my arms and with barbell I don't have the same range of motion. I figure I'll do dumbbell until my chest develops more. Thoughts?

You should change it every week barbell/dumbell for both presses

I picked goblet squats over regular squats because A) regular squats hurt my neck B) I can't perform them correctly C) I'm much better with the goblet squat form.

The bar shouldn't be resting on your neck, have someone teach you, sqauts are a godly exercise

I know stiff legged deadlifts are aimed right at the hamstrings and thus are on the leg day, but I'm out of shape all over and thought regular deadlifts would be a good compound exercise for lower back and hamstrings.

Your not doing enough hamstrings then, do a lying leg curl instead


I'm definetly no expert, but I stand by that advice as this is what I have learned from reading this forum.

[tazrockon]

I prefer flat dumbbell presses to flat bench myself, although some people will tell you that you should keep the barbell. It's more of personal preference. With the skullcrushers, like MatsaShake said, be sure your form is right as this is a great tricep exercise that you really want to do if possible. Assisted pull ups are great. I found that within 5 months of using the assisted machine I was able to do multiple sets of unassisted. Just be sure to write down or remember the amount of assistance each week so you'll be able to decrease it right. You're lucky to have that machine. For your Arnold Presses, I personally prefer seated dumbbell shoulder presses. The form on the Arnold Press is a bit difficult to get the rotation right to max the benefit.

[pcar773]

Originally Posted by MastaShake15

I do the dumbell shoulder press as well it just feels better



Are you using an EZ-Bar? Are you sure about the form, it is a very hard movement you should have someone watch you.


Assisted pullups are basically regular pullups, it just makes you lighter



Only once a week cardio?


You should change it every week barbell/dumbell for both presses



The bar shouldn't be resting on your neck, have someone teach you, sqauts are a godly exercise



Your not doing enough hamstrings then, do a lying leg curl instead


I'm definetly no expert, but I stand by that advice as this is what I have learned from reading this forum.

All that makes sense. Part of the problem is I don't have a training partner. I suppose I could work with a trainer but I'll need to pick out a gym first.

I do a little cardio everyday. 10 min before a workout and 10 min after. Just walking. I do HIIT on Wed, Sat (sometimes LIIT), and Sun

On the leg curl, should that be added on to the routine or substituted for something else? I love deadlifts and would like to keep the exercise but if it's really going to throw off the workout I can trade it.

[Doug]

Originally Posted by pcar773

On the leg curl, should that be added on to the routine or substituted for something else? I love deadlifts and would like to keep the exercise but if it's really going to throw off the workout I can trade it.

If you dont train your hamstrings directly then you will create an imbalance between the quads and hamstrings, this will put you at risk for injury...

I have never been a believer in performing deadlifts in a muscle building phase of training, the deadlift should only be performed in the strength phase of the training..

If you continually perform the execises you like then you will reach a plaeau..

[bbaker352]

Originally Posted by Doug

If you continually perform the execises you like then you will reach a plaeau..

Now THATS a true statement!!

[pcar773]

Originally Posted by Doug

If you dont train your hamstrings directly then you will create an imbalance between the quads and hamstrings, this will put you at risk for injury...

I have never been a believer in performing deadlifts in a muscle building phase of training, the deadlift should only be performed in the strength phase of the training..

If you continually perform the execises you like then you will reach a plaeau..

oh, I'm aware of the fact that you won't like every exercise but it's vital to get a well rounded physique. I'll go back to straight leg. What about the other changes? Think those are ok?