Day 1

Barbell bent over row
Seated cable rows
Dumbbell rows

Chest

Bench press
Incline flys
Decline dumbbell press

HIIT for 15-18mins
Abs
standing calf raises. Short heavy

Day 2

Full squats
deadlifts
Leg press
another leg machine

Biceps
About 3 different exercises

Day 3

Pull

Lat pull downs
pull overs

Push

Dumbbell press
Standing barbell press
Abs
Seated calves, long sets

Day 4

Squats, lighter weight
Deadlifts heavier weight
Leg press
another leg machine

Triceps
About 3 different exercises


To clarify. Day 1 will be Monday. Day 2 will be Tuesday. Day 3 will Wednesday and Day 4 will be Friday. I will perform HIIT again on Thursday and Saturdays. (My rest days)

Two questions. Is it ok for me to do HIIT on Day1? Also, how does the routine look? I feel like i need to add more to lats on day 3, but i don't know what to do...

Feel free to add or have input. The idea of this workout is to not hit the muscle groups to much, but focus on legs twice a week with the big compound lifts. (for hypertrophy)

I'm eating under maintenance, because i want to cut body fat, but i will have carbs before and after workout sessions. (I eat under 20g of carbs on off days)

This part is not usually possible unless you are a beginner, you cannot eat under maintaince and get hypertrophy. They are opposites.

Overall the workout seems like overkill, but i guess it depends on how many sets and reps you perform.

I feel you are overworking your arms (bis and tris). Plus you dont want to follow your back workout the next day with a biceps workout.

ok, ill be the one to say it.

Read this sticky:

http://training.fitness.com/weight-t...rst-34522.html

Then lets talk lol

Well, since you think i made it up...Here you go...Got Built? » Baby Got Back

I did Day 1 today and felt fine. I'm going to get rid of the calf raises though, seems pointless. It's really not that bad, but it did take a while. I was in the gym for over an hour easy...I'm usually only their for 45mins or so...

The seated cable rows felt like a joke. I didn't feel it really doing my back well, so i think i'm going to cancel that. The bent over rows felt good. I felt it in my middle back area. I used an 80lb curl bar and did 3 sets of 10. For decline dumbbell press i used 40lb in each hand. Not bad...I also did 3 sets of about 8 reps.

So far i like the routine. Running felt a bit awkward at first, because my upper body felt tight. But, after my 15mins HIIT session i felt really good. Abs are a good choice after HIIT. I really felt it.

But did you read it???

Im serious, there is alot of info in there that you could benefit from. Everyone that has read it has gone "OH!"