Can you give me a good 3/4 day split?

[admin]

Below is our recommended 3 or 4 day split.

[admin]

Day 1

Quads -
Leg Extensions (warm up) 3 sets 10-12 reps
45 Degree Leg Press (half movement) 3 sets 8-10 reps 1st set 50% - 60%, 2nd set 80%, final set 100%
Lying Down Leg Press 1 Set (full movement) 8-10 reps 100% effort

Calves -
3 sets 12 reps standing calf raises 50%, 80% and 100% efforts.

Day 2

Chest -
3 sets of flying 8-10 reps(dumbell or machine) 50%, 80%, 100% effort.
3 sets of pressing 8-10 (seated machine), 50%, 80%, 100% effort
1 set of lying machine pressing (full movement) 8-10 reps 100% effort
1 set of lying machine pressing (half movement) 8-10 reps 100% effort

Biceps -
3 sets dumbell cablecurls 8-10 reps 50%, 80%, 100%

Day 3

Back -
3 sets Close grip rowing pulls to the front 8-10 reps 50%, 80%, 100%.
2 sets (seated rowing machine) 8-10 reps, 80%, 100% effort.
2 sets Dumbell one arm rowing 8-10 reps 80%,100%.

Hamstrings -
3 sets 8-10 reps lying down hamstring curls, 50%, 80%, 100%
1 set 10-12 reps stiff leg deadlifts, 70% effort do not go to maximum


Day 4

Shoulders -
3 sets 8-10 reps dumbell side lateral raises, 50%, 80%, 100%
2 sets 8-10 reps rear delts machine, 80%, 100%
3 sets shoulder press 8-10 reps, 70%, 90%, 100%

Triceps -
3 sets 10 reps tricep pushdowns 60%, 80%, 100%.

[admin]

Day 1

Quads -
Leg Extensions (warm up) 3 sets 10-12 reps
45 Degree Leg Press (half movement) 3 sets 8-10 reps 1st set 50% - 60%, 2nd set 80%, final set 100%
Lying Down Leg Press 1 Set (full movement) 8-10 reps 100% effort

Hamstrings -
3 sets 8-10 reps lying down hamstring curls, 50%, 80%, 100%
1 set 10-12 reps stiff leg deadlifts, 70% effort do not go to maximum

Calves -
3 sets 12 reps standing calf raises 50%, 80% and 100% efforts.

Day 2

Back -
3 sets Close grip rowing pulls to the front 8-10 reps 50%, 80%, 100%.
2 sets (seated rowing machine) 8-10 reps, 80%, 100% effort.
2 sets Dumbell one arm rowing 8-10 reps 80%,100%.

Biceps -
3 sets dumbell cablecurls 8-10 reps 50%, 80%, 100%

Day 3
Chest -
3 sets of flying 8-10 reps(dumbell or machine) 50%, 80%, 100% effort.
3 sets of pressing 8-10 (seated machine), 50%, 80%, 100% effort
1 set of lying machine pressing (full movement) 8-10 reps 100% effort
1 set of lying machine pressing (half movement) 8-10 reps 100% effort

Shoulders -
3 sets 8-10 reps dumbell side lateral raises, 50%, 80%, 100%
2 sets 8-10 reps rear delts machine, 80%, 100%
3 sets shoulder press 8-10 reps, 70%, 90%, 100%

Triceps -
3 sets 10 reps tricep pushdowns 60%, 80%, 100%.