4 day split

[zvonko]

500mg sustanon 250 over 10 weeks.. Everything around 3 sets x 8 to failure or near failure..

Monday - Chest/Biceps
Flat bench press
Incline bench press
Weighted dips or decline bench
Barbell curls
Dumbbell curls

Tuesday - Legs
Squats
Leg press
Lying leg curls
Standing calf raises
Seated calf raises

Wednesday - OFF

Thursday - Shoulders/Triceps
Seated military press
Side lateral raises
Seated rear lateral raises
Skull crushers
Cable pushdowns

Friday - Back
Deadlifts
Weighted wide grip pull-ups
Barbell rows
Seated cable rows
Hammer machine shrugs

Weekends - OFF

 

[gekie]

why don't you spread your workout more over the week, and if i was you i would do a bit more work on your biceps, i always do my triceps with my chest personally

 

[HDH]

2 days a week is enough for biceps. They're being worked on back day also.

HDH

 

[FiberSynk]

500mg sustanon 250 over 10 weeks.. Everything around 3 sets x 8 to failure or near failure..

Monday - Chest/Biceps
Flat bench press
Incline bench press
Weighted dips or decline bench
Barbell curls
Dumbbell curls

Tuesday - Legs
Squats
Leg press
Lying leg curls
Standing calf raises
Seated calf raises

Wednesday - OFF

Thursday - Shoulders/Triceps
Seated military press
Side lateral raises
Seated rear lateral raises
Skull crushers
Cable pushdowns

Friday - Back
Deadlifts
Weighted wide grip pull-ups
Barbell rows
Seated cable rows
Hammer machine shrugs

Weekends - OFF

All of your other muscle groups are getting more volume than your quads....A four part muscle group designed for very high volume of work......From personal experience, quads can get abit stronger for awhile with 6 sets per week, but if you are after real size you need more like 20. But like I said thats me.
ANd ive never understood the chest/bicep workout archetype.....I know it was started by BB's as kind of a ego inflation day or something, but now its spread like cancer to all the novice's (Not saying your a novice) It truly makes absolutely no sense whatsoever to train biceps and chest on the same day, as a matter of fact and I prove to your why training chest/shoulders on the same day makes alot more sense ect...