Beginner routine 4 days in a row?

[Melonbob]

Hello all,

I moved to this section in hopes of getting more responses. I am looking for a beginner routine, but I have a bit of a catch. Due to being on strike and working out of town, I only have a gym available to me mon, tues, wed, and thrusday. Is there a split I can use to maximize the amount of training time crunched into these four days? My primary goal is fat loss, I have about 30 to drop. I also have cardio equipment available all week but can only train on these four days. Thanks.

[519Muscle]

chest/triceps
back/biceps
legs
shoulders
cardio 5 days a week

but it all starts with ur diet without that ur wasting ur time.

[Melonbob]

I've already been eating clean for a month now, and doing two days a week at the gym and 5 days cardio. I like what you are proposing better than only two days, but I was concered about not getting rest time between weight days. I'm down 6lb in a month, so I'm definately happy but still feel like I'm not getting in enough weights. Thanks for the input

[tiramisu]

While 4 days straight may not be optimal it's certainly doable and you get 3 days of recovery,

I'd be tempted to put legs or back on day one when you are most recovered and stick the other on day 3 as it is the second most intense day. this also gives you a day between shoulder and chest

Legs
Chest/tri
Back/bi
Shoulders

[CallmeB]

I have used that split before.. works great.. however.. i would put legs in the middle
Chest/tri
Legs
Back/bi
Shoulders

Good luck!

[Delt King]

I have used that split before.. works great.. however.. i would put legs in the middle
Chest/tri
Legs
Back/bi
Shoulders

Good luck!

It's what i do now and i found it ideal for me right now.

[Melonbob]

Awesome guys! Thanks alot. I'll try to figure something out as far as exercises go and put something together. I'll also have to do cardio on those days right after my workout as well, which I'm sure isn't ideal either, but the gym here doesn't open early enough for me to go before work.

[Ritch]

While 4 days straight may not be optimal it's certainly doable and you get 3 days of recovery,

I'd be tempted to put legs or back on day one when you are most recovered and stick the other on day 3 as it is the second most intense day. this also gives you a day between shoulder and chest

Legs
Chest/tri
Back/bi
Shoulders

I think this is the best split so far. Legs and back are seperated as they`re the toughest days. Chest and shoulders are seperated as the muscle groups overlap each other. Good post. I`ve been on some other forums lately and seriously this place gives the best advice. Gotta love CBB!

[Melonbob]

Well, I did the first day of the new routine, and I must say I love Legs on Monday.....beat the living hell out of them! Followed up with 30min of elliptical, was gonna try rowing for a change, but I was toast....lol

8lbs down, and its not a month until the 18th....feels like I've been going longer.....lol

[clicker666]

While 4 days straight may not be optimal it's certainly doable and you get 3 days of recovery,

I'd be tempted to put legs or back on day one when you are most recovered and stick the other on day 3 as it is the second most intense day. this also gives you a day between shoulder and chest

Legs
Chest/tri
Back/bi
Shoulders

What sort of exercises would you do on each day? I have a rack and barbells. No machines or dumbbells. I like the olympic lifts, and enjoy deadlifts and power cleans the most.

[JacktheThriller]

id go

Mon -----------Tues ---------Wed=off -------------Thurs=Mon
Squat ---------Squat
Bench ---------Overhead Press
Bent Over Row- Deadlift
Dips----------- Pullups