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Originally Posted by DJDIGGLER

I might get flamed for saying something like this but 'The Rock' does workouts back to back, day after day. So I don't see why you can't. Sure you'll be sore as a mofo those 4 days. But after your done you'll need 4 days to recover.

I'd do Chest/Back day 1 , Legs day 2, Bi's/Tri's day 3, Shoulders day 4.

I'd also do abs every 4th day or as often as you can do them. If they are still in pain don't do ab workouts until they are completely healed. I made that mistake once and tore my abdominal lining!! Not fun times!

recovery isnt my strong point..i am one of those guys that didnt grow much until i cut my workouts back to half of what they were...then my bench went from 315 to 400 very fast

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Originally Posted by pigmeat

where would i throw shoulder work in. i wouldnt dare go over 2 sets per lift without risking overtraining

Oops! I knew that went together to easily. LOL

I actually used to do delts with hams on my old four day split. Mine old one was all jacked up. I did chest/calves, back/traps, delts/hams/tris ( I would superset either delts and hams or tris and hams and alternate which ones each week) and Quads/adductors/biceps.