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    Registered User syflex's Avatar
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    is this upper/lower okay?

    I found this split somewhere on google, I like it because it has some good volume, I changed up some things myself, would you change something else?
    ( I putted in some reverse flies and I placed shrugs to lower day, because I like doing this with legs )

    Bench press 3x5-8
    Row 4x6-8
    Shoulder press 3x6-10
    cable flies 3x8-12
    lateral raises 3x10-12
    alternating db curl 3x10
    oh db ext 3x8-12
    reverse curl 3x12

    Squat 3-4x5-8
    Stiff deadlift 3x10-12
    lunges 3x10
    standing calf 2x8-10
    seated calf 2x12-15
    Dumbbell shrug 4x10
    abs


    Row 4x6-8
    incline db 3x6-10
    V-bar pulldown 4x8-10
    shoulder press 3x6-10
    decline press 3x8-10
    incline curl 3x10-12
    close grip bench 3x8-10
    cable extension 4x10-12
    reverse db flies 3x10-12


    Deadlift 3x5-8
    Legpress 4x6-10
    glute ham raises 3x10-12
    standing calf 2x8-10
    seated calf raises 3x12-15
    db shrugs 3x10-12
    abs
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