4 day workout split for women

shirleygirl1013
shirleygirl1013 Posts: 55 Member
in Fitness and Exercise
Hi, I just finished the Jamie Eason Live Fit Trainer and I am looking for a four day split that workout for women. I was thinking

Day 1 Legs
Day 2 Chest/Triceps/Shoulders
Day 3 Biceps/Back
Day 4 Legs/Abs

I also run four days a week for cardio. What workout splits have worked for you ladies and do you recommend? I feel like there is probably a practical way to do it and I see so much different stuff online. Also, I plan on having rest days inbetween.

Thanks for any suggestions.

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    swap day 3 and 4

    legs
    chest/tri/shoulder
    legs
    biceps/back
  • lknjohnson
    lknjohnson Posts: 351 Member
    Here is one that I follow.

    http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

    I made a few exercise changes though but I still follow the spilt
  • shirleygirl1013
    shirleygirl1013 Posts: 55 Member
    Thank you for the suggestions. I will check it out. :)
  • AJ_G
    AJ_G Posts: 4,158 Member
    Chest, triceps and shoulders seems like a lot to do in one day. The muscle in your shoulder has 3 heads that all need to be worked, so doing that on top of chest and triceps is a lot. I'd suggest you give shoulders their own day on Day 4 and work shoulders and abs
  • Chaskavitch
    Chaskavitch Posts: 172 Member
    Yep, definitely switch the days like JoRocka suggested. Doing arms/chest/back two days in a row is HARD, just because your muscles are still tired or sore from the previous workout. Good call doing two leg days, though. My legs always lag behind my arms in strength and muscle definition; I just started doing legs twice a week and it is working out well.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Yep, definitely switch the days like JoRocka suggested. Doing arms/chest/back two days in a row is HARD, just because your muscles are still tired or sore from the previous workout. Good call doing two leg days, though. My legs always lag behind my arms in strength and muscle definition; I just started doing legs twice a week and it is working out well.
    indeed.

    You're lower body makes up what- almost 70% of your composition- why the upper body gets a front back/up down split and the lower doesn't baffles me.

    I have 2 heavy leg days- and each leg day comes with 2 or 3 accessory lifts. (I love legs- so I have a boat load of leg accessories- I rotate through them every couple of months because I forget them and then remember them)

    also- side note- personal soap box
    <there is no program for a man or a woman- either will work- don't limit yourself with gender titles>

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