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Thread: rate my split

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    Registered User APGU's Avatar
    Join Date: Sep 2020
    Age: 50
    Posts: 1
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    rate my split

    trying to build a base of strength, focusing on low reps and low volume with heavy weight prioritising compounds
    eating in calorific surplus, going to start tracking macros
    I'm 6foot, about 70 kg

    ALSO, IM 20 NOT 50 HAVE NO IDEA WHY IT SAYS IM 50 LOL

    any comments, praises or ripping it to s*** is welcome



    Monday and Thursday: Push (9 sets chest, 6 sets shoulders, 5 sets triceps, twice a week)
    Bench 5x5 55kg (increase by 2.5kg every 3 sessions)
    fly machine 4 sets 6-10 reps

    overhead press 3x5 (increase by 2.5kg after 4 sessions) stalling at 32.5 so deloaded to 27.5, if keeps failing gonna include push presses
    DB lateral raises 3 x 6-10 + 20 rep drop set

    close grip bench 3 x 4-8
    skull crushers 2 x 6-10



    Tuesday and Friday: Pull (9 sets back, 5 sets traps, 4 sets biceps, twice a week)
    Barbell rows 5x5 55kg (increase 2.5kg every 3 sessions)
    pull ups 2 x 4-8
    cable rows 2 x 6-10

    barbell shrugs 3 x 4-8
    DB shrugs 2 x 6-10

    close grip chin ups 2 x 4-8
    machine curls 2 x 6-10



    Wednesday and Saturday: Legs
    squats 5x5 (increase by 2.5kg every 2 sessions)
    deadlifts 5x5 (increase by 2.5kg every 2 sessions)
    leg curl/extension 4 x 6-10
    calf raises 4 x 6-10 + 20 rep drop set
    10 min abs circuit on legs days also
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