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  1. #1
    Registered User NoviceKevin's Avatar
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    Red face Is this a decent 4 day Upper/lower split? Will rep

    Day 1: 3x10-12 hip adductor
    3x3-5 back squats ATG
    1 heavy working set deadlift 3-5 reps
    3x8-10 leg curls

    Day 2: 3x5-6 Bench
    3x10 cable flyes
    3x6 barbell rows
    2x6 barbell shoulder press
    3x6-8 weighted pull ups
    2x8-12 dumbell side laterals
    2x6-8 weighted tricep dips

    Day 4: 5x3-5 front squats
    3x8 rack pulls
    4x6-8 dumbell lunges
    3x10-15 leg curls

    Day 5: 3x8 flat bench
    4x8 incline dumbell press
    3x8-10 dumbell shoulder press
    3x8 seated rows
    3x6-8 chin ups
    2x8-10 barbell curls
    3x8-12 face pulls
    2x8-10 tricep extensions

    Any positive critique, or minor improvement sugestions are welcome! Will rep
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  2. #2
    Registered User raggarage's Avatar
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    raggarage is offline
    Originally Posted by NoviceKevin View Post
    Day 1: 3x10-12 hip adductor
    3x3-5 back squats ATG
    1 heavy working set deadlift 3-5 reps
    3x8-10 leg curls

    Day 2: 3x5-6 Bench
    3x10 cable flyes
    3x6 barbell rows
    2x6 barbell shoulder press
    3x6-8 weighted pull ups
    2x8-12 dumbell side laterals
    2x6-8 weighted tricep dips

    Day 4: 5x3-5 front squats
    3x8 rack pulls
    4x6-8 dumbell lunges
    3x10-15 leg curls

    Day 5: 3x8 flat bench
    4x8 incline dumbell press
    3x8-10 dumbell shoulder press
    3x8 seated rows
    3x6-8 chin ups
    2x8-10 barbell curls
    3x8-12 face pulls
    2x8-10 tricep extensions

    Any positive critique, or minor improvement sugestions are welcome! Will rep
    You have basically as many chest exercises as you do back exercises which isn't good because your back is a much bigger muscle group than your chest is. What is your goal as well because it is hard to assess if it is a good routine without a clear target for what it is meant to achieve. What kind of progression do you expect from this routine? Why did you choose the reps ands sets you chose?

    Another problem is you are very split between hypertrophy and strength training (borderline powerlifting). There isn't really a clear goal just by looking at the routine which would suggest it requires some work. How long have you been lifting OP, and why do you want to make a routine instead of doing a tried and tested program?
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  3. #3
    Registered Elephant BJP2k14's Avatar
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    Location: Alabama, United States
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    What're your lifts?
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