Hi guys, I am new here,23 years old, I think I am like an early intermediate. My goal is hypertrophy and I am on upper/lower split, but I want to switch something, because I dislike:
-doing deadlift the day before doing the pulling exercises in the following upper day
-doing deadlift with a fatigued upper back from the previously upper day
For these reasons, Today I thought to this variation of the routine:
Pull Heavy + Hip dominant (3-8reps)
Deadlift 3x3
Leg curl 3x8 or maybe Kb swing I've to try this
Pull up 5x5
Dumbell Row 4x6
Dumbbell curl 3x8
Abs 4x10
Calves 4x10-12
Lower - Quad dominant
Front squat 4x4
Back squat 2x10
Lunges 3x10
Dragon flag 5set
Calves 5x8-10
Upper/Heavy Push, Light Pull (I need more shoulders than chest.. so military press first)
Military press 5x5
Bench press 3x5
Chin up 3x8
Close grip bench-press 3x6
Pulley wide-grip 3x10
Hammer curl 2x10
Reverse fly 2x12 + extrarotation 2x15
2 days of rest
I am not a trainer, I don't know about the exact amount of set and reps, but this routine seems have logic for me. Do someone think the same??
It's like the PHAT routine for who can train only 4 days a week (like me).
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