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Sample Routine. The following is a sample 4-day split routine. Follow the given macro set with the stated rest periods using good form.
Day 1. Legs
•Squats or Front Squats
•Leg Extensions or Lunges
•Romanian Deadlifts or Hamstring Curls
(Work calves as needed…higher rep totals are recommended)
Day 2. Chest and Triceps
•Bench Press
•Incline or Decline BB Press, or Dumbbell Flat Bench or Incline Press
•Closegrip Bench Press or Dips
Day 3. OFF
Day 4. Back
•Deadlift (Do NOT use Bulldozer style – perform 10 rest-paused singles)
•Pullups, Barbell Rows or Yates Rows
•T-Bar Rows, Low Pulley Rows, or DB Rows
Day 5. Shoulders and Biceps
•Seated Barbell or Dumbbell Overhead Press
•Arnold Presses or Upright Rows
•DB Curls, Barbell Curls, Preacher Curls or Seated DB Curls
Day 6 and 7. OFF
****note: since i've not tried this particular routine out i thought it would be agood idea to print up and get some discussion and opinions going,looking at all aspects of it-good and bad.hope this helps someone out...roc.
Day 1. Legs
•Squats or Front Squats
•Leg Extensions or Lunges
•Romanian Deadlifts or Hamstring Curls
(Work calves as needed…higher rep totals are recommended)
Day 2. Chest and Triceps
•Bench Press
•Incline or Decline BB Press, or Dumbbell Flat Bench or Incline Press
•Closegrip Bench Press or Dips
Day 3. OFF
Day 4. Back
•Deadlift (Do NOT use Bulldozer style – perform 10 rest-paused singles)
•Pullups, Barbell Rows or Yates Rows
•T-Bar Rows, Low Pulley Rows, or DB Rows
Day 5. Shoulders and Biceps
•Seated Barbell or Dumbbell Overhead Press
•Arnold Presses or Upright Rows
•DB Curls, Barbell Curls, Preacher Curls or Seated DB Curls
Day 6 and 7. OFF
****note: since i've not tried this particular routine out i thought it would be agood idea to print up and get some discussion and opinions going,looking at all aspects of it-good and bad.hope this helps someone out...roc.
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