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Not realy a fan of this split but......

Rookieliftin

Rookieliftin

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Day 1 Chest/ Tri
Incline: 3 set 6-8 rep (135,155,135) my weak link but I'm working on it
Flat DB press: 4 set 6-8 rep (55,65,75,80)
Weighted dip: 4 set 6-8 rep (45,45,50,50)

Close grip Bpress: 4set 6-8 rep (135)
Lying Tri ext: 3 set 6-8 rep (50,60,65)

Day 2 Quad/ Ham
Smith Squat: 3 set 6-8 rep (155,185,225)
Leg press: 4 set 6-8 rep (180,230,270,320)
Hack Squat: 4 set 6-8 rep (180,230,230,180)
Leg curl: 4 set 6-8 rep (75,80,85,70)
Leg press calf: 3 set 20-25 rep (180,200,230)
Abs: Hanging Knee 2 set 20 rep, Leg lift, scissors leg throw down

Day 3 Shoulders Traps
Overhead DB press: 3 set 6-8 rep (55,65,75)
Arnold press: 4 set 6-8 rep (55,65,65,75)
BB upright row: 4 set 6-8 rep (135,155,155,135 smith version)
Bent laterals: 4 set 6-8 rep (40,45,45,35)
Traps: Db shurgs: 3 set 6-8 rep (60,75,80)

Day 4 Back/Bicep/Abs
Dead lift: 4 set 6-8 rep (135,185,205,225)
BB row: 4 set 6-8 rep (135,155,155,135)
Lat pull down: 4 set 6-8 rep (100,115,130,120)
BB curl: 4 set 6-8 rep (65,75,80,65)
Incline DB curl: 4 set 6-8 rep (30,40,45,35)
Preacher: 3 set 6-8 rep (50,60,50)
Curnch: 2 set 20 rep
Knee raise: 2 set 20 rep
Leg throw down: 2 set 10-15 rep
Double ab crunch: 2 set 10 rep 30lbs

I normally do a little more than some of the prescribed exercises to get a better burn than my partner does. The next 2 weeks will change, the body parts worked together will change and the rep range will go up to 10-12 but I really dont like it but it was something different.
 
philosopher

philosopher

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Whats the point doing it if you dont like it..? Why not try an UB/LB protocol?
 
Daniel Andersson

Daniel Andersson

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Change it to something you like. If you dont like what you are doing your results will suffer
 
Rookieliftin

Rookieliftin

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It isnt that I dont like it, on certain body parts I wasnt getting the burn that I needed or I was used to. I never knock something till I try it and I always go hard. Its just as I said some parts like chest, I wasnt getting the burn that I was used to. I sometimes substitute exercises to feel certain things differently though, thanks for the input :xyxthumbs:
 

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