New 4 day split

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Day 1: Back and Traps

Bent over Row

Pull-ups

Bent over row palms up.

Shrugs.

T-Bar row.

Day 2: Chest and shoulders:

Bench Press

Military Press

Lat Raise

Front Raise

Arnold Press

Dumbbell Fly.

Push ups.

Day 3: Legs

Deadlift.

Squat

Lunges.

Day 4: Arms

EZ-Press

Ez-Curl

Incline Curl

Triceps kickback

Dips

Barbell curl.

So, my question is, did I miss anything important? I'm doing this as a mass program with an 8 - 12 rep range, 3 sets, for all exercises except legs, where I use 5x5 instead due to my legs having a tendency to grow excessively. On non-weight days I do 30 minutes of HIIT and 45 minutes of steady state on workout days.

For legs, maybe you could throw in front squats? Front squats are better for quads, and most guys want bigger quads and don't really want bigger glutes and hams. That and front squats are a bit safer, since they're easier to ditch, and they work the abdominal muscles a lot, as you're using them to stay upright.

Also, MAYBE good mornings for the lower back? I mean deadlifts are already there, but good mornings isolate the back muscles more obviously.

Thanks for the reply. I can't do front squats due to some weird logistics error with my arms, the bar just ends up unsteady and I off balance. Good mornings are a good exercise but it kind of looks scary in the same way that skullcrushers look scary. Wouldn't rack-pulled deadlifts or stiff-legged deadlifts do the same job?

Are you talking cross armed front squats or clean grip? I've never tried crossarm, I used to have a problem with clean grip, until I realized I didn't really need to "grip" it, what you do is, you basically put the bar against your neck, and rest it on your shoulders. http://mattsiniscalchi.files.wordpress. ... uat_50.jpg
I know it'll feel weird and you'll get a little bruise your first few times doing it, but it's the "right" way to front squat.

As far as rack pulls vs good morning, I really got no idea on that one. I know one OL coach recommends Romanian deadlifts over good mornings for getting the muscles worked with less risk. I still feel like good mornings would be a better exercise, but scare factor of "holy crap, Bruce Lee broke his back doing one of those" scares me a bit.

Both clean grip and cross arm squats give me arm pain. Like I said, good mornings just scare the living crap out of me.