I'm thinking of trying this program...

[McBurge]

Scrutiny's 4 Day Muscle Building Split

Monday (Chest and Shoulders)

Bench Press (4 sets, 12, 10, 8, 6 reps)
Incline Dumbbell Bench Press (4 sets, 10, 8, 8, 6 reps)
Pec Dec (4 sets, 10, 8, 8, 6 reps)

Military Press (3 sets, 10, 8, 6 reps)
Dumbbell Lateral Raise (3 sets, 10, 8, 6 reps)
Bent Over Dumbbell Reverse Flyes (3 sets, 10, 8 ,6 reps)

Tuesday (Back and Abs)

Wide Grip Lat Pull Down (4 sets, 12, 10, 8, 6 reps)
Seated Cable Row (4 sets, 10, 8, 8, 6 reps)
One Arm Dumbbell Row (3 sets, 10, 8, 6 reps)
Cable Shrugs (3 sets, 10, 8, 6 reps)

Weighted Crunch (3 sets, 10-12 reps)
Planks (3 sets, as long as possible)

Thursday (Quads, Hamstrings and Calves)

Squat (4 sets, 12 10, 8, 6 reps)
Walking Dumbbell Lunge (4 sets, 10, 8, 8, 6 reps)

Stiff Leg Deadlift (3 sets, 10, 8, 6 reps)
Leg Curl (3 sets, 10, 8, 6 reps)

Standing Calf Raise (3 sets, 12, 10, 8 reps)

Friday (Tripceps, Biceps and Abs)

Close Grip Bench Press (3 sets, 10, 8, 6 reps)
Tricep Dips (3 sets, 10, 8, 6 reps)
Two Arm Dumbbell Extension (3 sets, 10, 8, 6 reps)
Rope Tricep Extension (Dropset, max reps, 3 drops)

EZ Bar Preacher Curl (3 sets, 10, 8, 6 reps)
Concentration Curl (3 sets, 10, 8, 6 reps)
Cable Curls (Drop set, max reps, 3 drops)

Weighted Cable Crunch (3 sets, 12, 10, 8 reps)
Cable Torso Rotations (3 sets, 12, 10, 8 reps)

Is it enough to work chest, shoulders and other big muscle groups once a week? I wanted to pay particular attention to upper body, so I wondered if this was enough? Thanks.

[Odevans]

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Scrutiny's 4 Day Muscle Building Split | Muscle & Strength

Is it enough to work chest, shoulders and other big muscle groups once a week? I wanted to pay particular attention to upper body, so I wondered if this was enough? Thanks.

It would be a good idea to quote the program, as the link is packed full of overpriced and over-hyped competitors

The smiley face is so you don't think that I'm telling you off, because I'm not. lol

I'd say that the program would definitely work your muscles enough. Try it out for a few months and let us know how it goes

[MiniHulk]

I personally only wait 2 days between big muscle groups because it feels right. All people are different. If you are getting enough calories and rest, you could probably do the same. I don't train on weekends so if I do overtrain, it gives it a chance to catch up and repair.

It seems insane, but to hit upper body hard - you need to train your legs. Testosterone floods through your body with squats and can increase muscular growth throughout. Deadlifts also build a huge back and help build up other muscles.

[McBurge]

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It would be a good idea to quote the program, as the link is packed full of overpriced and over-hyped competitors

The smiley face is so you don't think that I'm telling you off, because I'm not. lol

Apologies Odevans. I was just being lazy lol :P

[Odevans]

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Apologies Odevans. I was just being lazy lol :P

We've all done it mate!

[McBurge]

Just a quick question regarding this routine - Should I alternate different exercises that use different muscle groups. For example, on Monday should I first do the 4 sets of the bench press, followed by the 3 sets of the military press? Or all the chest workouts together followed by all the shoulder workouts together? With rests in between each one of course.

[Tox]

sometimes I would mix it up...sometimes I would do chest then shoulders. Generally if you mix them you will get more weight per set....if you go bench straight onto incline dumbells for example then you get less time for your chest to rest so youll probably lift less weight/reps in last few sets due to fatigue. For muscle building....I guess you after fatigue ... so it might be beter all chest then all shoulder...but i dont think it matters too much as long as you do the overall work. ive tried heeps of difefent ways..and never realy noticed if any way is beter. As long as you do the overall work is the way I go with most of the time...whether right or wrong. Try it both ways and see what you prefer.

[McBurge]

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sometimes I would mix it up...sometimes I would do chest then shoulders. Generally if you mix them you will get more weight per set....if you go bench straight onto incline dumbells for example then you get less time for your chest to rest so youll probably lift less weight/reps in last few sets due to fatigue. For muscle building....I guess you after fatigue ... so it might be beter all chest then all shoulder...but i dont think it matters too much as long as you do the overall work. ive tried heeps of difefent ways..and never realy noticed if any way is beter. As long as you do the overall work is the way I go with most of the time...whether right or wrong. Try it both ways and see what you prefer.

Thanks Tox. I'll give both a try.