Shaun's 4 Day Muscle Building Split Routine

Hi can i add some lateral raise on chest and tricep day I’m lacking in the shoulder department thanks

How many reps for the ab exercises?

Abs workouts sample sets and reps

Hi
What should be the break time between sets?

Can I add 3 sets of 10 of machine shoulder press after the military press?

What RPE / percentage should we be working at?

I can't do Incline flies . It hurts my shoulders badly . Please suggest an alternative exercise .

Is it OK to try this routine (bro split) with about 1 year of lifting? Doing upper/lower and PPL routines prior. Try to put some mass on. Thanks

How many weeks should this be done before switching to a new routine?

Hi, can someone explain me what are drop and super sets? Thanks

I’ve just begun this workout sheet and I was wondering about rest time. Is good 1min and a half between each sets and also between different exercises?

Do we maintain the weight for squats 12,10,8,6?

I find the workout is not enough but I do like it. Would it be wise to add on exercises ? or just switch programs entirely ?

This is the second of your routines where there are no deadlifts on back days. Is there a reason for this? Aren't deadlifts amazing for gains? Should I add them to the routine?

Hi, I'm a college kid who was very active in highschool but since being at school have gained the freshman 15 and am about 170 lbs and 6ft tall so Im by no means fat or overweight, but I am no longer cut or toned as I used to be. I was wondering if this work out with the correct diet will bring that back or if this is purely for puting on mass and I need to find another work out to get cut again. Id like to do both but I'm not very knowledgeable about work outs

Hi,
I want to be lean and build some muscles as well. I am 37. Will this workout routine help me as well?

Hi,

I don't really understand the chests notes, where alternate between flat and dumbbell flues and also the superset.

And I am not familiar with the 2 1 2 rep timing?

Can you elaborate on both?

Thanks

I need help with my dier

I also need help with my diet

Hi Steve,is this a good bulking routine

No deadlifts? Where do i put them if i want to add them to the routine?

Hi Steve 5'50" 158lbs ,I like to get muscles and lose fat, is this routine good for me, and I want to build more muscle in my legs can I work out legs 2 times a week if yes,can you tell me which days, please .
thank you

Hi Steve,

This workout looks great and im looking forward to give it a go. Just a few things I don't quite understand though.

The reps and sets seem to vary a lot ... 4 sets 10 reps, 3 sets 12 reps, 3 sets 10 reps etc. Why is this and what is the benefit? ALso how do I know when to up the weight for maximum gains?

Also I train at an official Hammer Strength gym and they have some really nice specialist equipment to use, would It be ok to as a few more addition exercised in there as it seems to let all the equipment go to waste. But if I was to do this what sets and reps would I be looking at for the additional exercises?

Thanks Steve, love the site.

what type of diet u recommend steve

How much u test between sets and when move onto a new exercise

Hi I've been doing this 4 day split for about 4 months now and seen some good gains, tweeted it slightly along the way but is it a good idea to carry on or should I think about changing my workout?

Hi steve I m johny from india I m 5.8in my weight 85kg I want lean body wat do u recommend for me in diet I m 39year old thnx steve

Hi Steve, how can I incorporate abs and core into this?

Hello Steve,
Now, I am having semester break. Is it okay if I do this workout twice a day? Thank you.

I've decided to work with this routine. I love the fact that Monday's is for chest and Fridays is for biceps.

I'm new to all of this, though, so when it comes to weight, should I be aiming for a specific type of weight? For example, should I stick with one weight for all sets, or start lighter working my way up to a weight that I can barely do and then drop back down to a 50% weight and bust out as many as possible?

What's the recommendation, specifically on Mondays and Fridays.

Hey Steve my name is Chris i'm a 20 yr old college student and i've been trying to gain weight/ solid muscle since H.S however after finding this routine I'm highly motivated to start it .. my question really is as i incorporate the program into my lifestyle what is your best suggestion for suplementation that i could take to sart seeing gains asap?? im 6'1 about 140-150lbs im going to say that I'm an ectomorph so you might understand better my life situtation i wont say im a beginner because I've really just been in and out of the gym since my sophmore year of H.S so I've come to be very farmiliar with alot of the workouts its just that when i go back to the gym it's like starting all over in terms of stregth , progress and ultimately results..... I'm using the winter to change my body and my life around! I still look like an 18 yr lol ! but yes that's what i wanted to know also what i can do in terms of eating??I mean i already eat alot and not junk food really just alot of rice and pasta etc. I believe I'm old enough to use the big boy stuff now "optimum whey , and creatine" and how often should i move up the weight with my workouts?? every week or 2weeks ?? appreciate the help

Thanks again!