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  1. #1
    Registered User massimoo's Avatar
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    Smile workout split 2020

    Ok so i been lifting for a couple years and got my deadlift to 525, squat is 435 , Bench is 315 and i am 20 years old 6 feet 175 lbs-180 lbs since my weight fluctuates. i made a workout split if you guys want to try it is: you
    DAY 1: Push
    DAY 2:Pull
    DAY 3:Legs
    DAY 4:Shoulders +Arms
    DAY 5ff
    DAY 6:Upper
    DAY 7:Lower
    Here is an example for each workout

    push day

    1.flat dumbell 4 sets 10-12
    2.incline dumbell 3sets 10-12
    3. incline fly 3 sets 12-15
    3.seated arnold press 4sets 12-15
    4. cable lateral raise 4 sets ss drop set
    5. tricep push down 5 sets 12-15( last 2 sets single arm)


    Pull Day
    Back:
    Pull ups 3 sets 20( or whatever reps you can achieve comfortably)
    Barbell row 3 sets 20,12,10
    lat pull down 3 sets 10-12 drop set
    one arm cable row 3 sets 10-12 straight arm pull down

    Traps :Shrugs 3 sets ss face pulls x 20 reps

    Biceps
    alternating hammer curl 3 sets 10
    barbell curls 3 sets 10-12
    incline curl 3 sets 15


    legs


    Front squat4 sets 20,12,10,6-8.
    hip thrust 3 sets 20 reps
    lunges 3 sets 10-12
    leg extension 3 sets 15
    leg curl 3 sets 15 reps
    calf raise 4 sets ss body weight calf raises


    shoulders arms
    military press 3 x 6-8
    seated lateral raise 3 x15
    upright row 3 x12-15 drop set to half weight on last set

    Arm work
    3 exercises super setting bicep and triceps , 2-3 sets each , keep rep range over moderate from around 10-12, or 12-15


    UB
    incline bench 3x 10-12
    barbell row 3 x 12,10,10
    seated ohp 3 x 8-12
    pull ups ss flat flys 3 sets 15-20
    lateral raise ss upright row 3 sets
    hammer curl ss tricep push down with rope 3 sets 10
    barbell curl ss one tricep push down 3 sets 12


    Legs
    ———
    squats 4 sets 15-20 reps
    stiff leg deadlift 4 sets 15
    leg extension ss leg curl 4 sets 15-20
    glute bridge 3 sets -15
    calf raises standing ss body weight 5 sets 15-20









    if you look at this split. your literally doing everything you need and if not more.cuz shoulders and arms are worked on push pull and upper days.. but not enough volume and you’re gnna be weaker at the end of the training session. u add shoulder and arm day and your ****ing mint so atleast you can use those muscles with 100% effort instead of doing them after using chest and back. Please LMK WHAT U THINK, and what you would change around, or if you have questions ask
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  2. #2
    Registered User safcpaul's Avatar
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    Life changing mate
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  3. #3
    Registered User air2fakie's Avatar
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    I think your cousin Massimoandriano posted this already yesterday.
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  4. #4
    Registered User massimoo's Avatar
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    Originally Posted by safcpaul View Post
    Life changing mate
    haha cheers
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  5. #5
    Registered User massimoo's Avatar
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    Originally Posted by air2fakie View Post
    I think your cousin Massimoandriano posted this already yesterday.
    that is me too but i didn’t go into detail , my bad.
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  6. #6
    Registered User massimoo's Avatar
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    bump*
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  7. #7
    Bands and chains FurtadoZ9's Avatar
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    For a solid intermediate to early advanced lifter with size in mind, I think the layout is good. Typically this would be PPL and UL with 2 off days but, if you can add in the extra arm and shoulder work AND recover from it adequately, then go for it.

    Only changes I personally would make : Go a bit heavier on the UL days. Use PPL + arms for pure hypertrophy, then UL to tap into the myofibrillar side of things. Perhaps 5-10 reps.

    Awesome progress
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  8. #8
    Registered User leidenesLK's Avatar
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    UL/PPL is solid. IME arms and shoulders are hit more than any other muscle group in your usual U/L or UL/PPL routine, so I’m not too keen on the added shoulders/arms day. If I needed more arm/shoulder work I would just add extra volume to the upper/push/pull days, but if you feel you benefit from an added day then go for it. The workouts themselves don’t look too bad. As mentioned above, it’s good to get strong in a variety of rep ranges for hypertrophy. Stay in the 5-15 range, but get a nice spread within that range. Eg. main lifts 5-8, assistance 8-12, accessories 12-15.

    Here’s an example of what more varied rep work could look like for your chest by the end of the week:

    Bench Press 3x5-8
    Incline Press 3x8-12
    Chest Flies 2x12-15

    And for quads:

    Squat 3x5-8
    Leg Press 3x8-12
    Leg extension 3x12-15

    Etc. Another method is to just periodize reps if you prefer to keep all movements in a similar range.
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  9. #9
    Moderator SuffolkPunch's Avatar
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    Originally Posted by massimoo View Post
    that is me too but i didn’t go into detail , my bad.
    You aren't meant to have multiple accounts. I have closed the other one.
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