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  1. #1
    Banned konrad8389's Avatar
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    Smile Push Pull Legs with arm day?

    How Is this split? Its a kind of like a PPL mixed with a bro split. I really wanna focus on getting some arm size. I find that a split like this is a lot more fun for me, and brings out my weak points. I am okay with sacrificing some chest volume, as chest is my strong point.

    EX:

    1: Back/Biceps
    2: Chest/Shoulders
    3: Legs
    4: Biceps/Triceps
    5: Shoulders/Back (no presses for shoulders)
    6: rest
    7: rest

    OR

    1: Back/Biceps
    2: Chest/Shoulders
    3: Legs
    4: Biceps/Triceps
    5: Shoulders (no presses)
    6: rest
    7: rest

    OR

    D1: Biceps/triceps
    D2: Shoulders (no presses)
    D3: Legs
    D4: Back/biceps
    D5: Chest/shoulders
    D6: rest
    D7: rest

    This would give me good volume for for arms and shoulders which I need to gain some mass on, but I'd sacrifice volume for chest and back, however this will allow me to up the intensity for chest and back




    Please no trolls. If you cant contribute positive input, move on.
    Last edited by konrad8389; 02-05-2017 at 02:22 AM.
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  2. #2
    Registered User SicilianPower's Avatar
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    If you train triceps i wouldn't do shoulders the next day if you are doing any presses, if you train shoulders just do front and side raises and something for rear delt.
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  3. #3
    Registered User JamesPT's Avatar
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    Originally Posted by konrad8389 View Post
    How Is this split? Its a kind of like a PPL mixed with a bro split. I really wanna focus on getting some arm size. I find that a split like this is a lot more fun for me, and brings out my weak points. I am okay with sacrificing some chest volume, as chest is my strong point.

    EX:

    1: Back/Biceps
    2: Chest/Shoulders
    3: Legs
    4: Biceps/Triceps
    5: Shoulders/Back
    6: rest





    Please no trolls. If you cant contribute positive input, move on.
    Legs is half of your body yet you only hit them 1 out of 6 days? Why?

    And as if it wasn't obvious enough, swap around Biceps/Triceps and Legs (so 3. Arms, 4. Legs). Gives you that extra rest day before you do upper body again.
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  4. #4
    Banned konrad8389's Avatar
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    Originally Posted by SicilianPower View Post
    If you train triceps i wouldn't do shoulders the next day if you are doing any presses, if you train shoulders just do front and side raises and something for rear delt.
    so day 2 I can do all my presses and day 5 I'll focus on what you said above.
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  5. #5
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    Originally Posted by JamesPT View Post
    Legs is half of your body yet you only hit them 1 out of 6 days? Why?

    And as if it wasn't obvious enough, swap around Biceps/Triceps and Legs (so 3. Arms, 4. Legs). Gives you that extra rest day before you do upper body again.
    if I swap arms and legs I only rest one day after my biceps/back day, And with the shoulders/back day I won't do any pressing so triceps won't be involved, and I'll have to sacrifice some intensity with the back workout as it's right after biceps. I do legs once a week because I'd still be too sore to do another leg day, I do 5x5 for legs as I'm focusing on explosiveness and power, so I go really heavy. Maybe it's best to take out back and only hit it once a week, as i might end up overtraining
    Last edited by konrad8389; 02-05-2017 at 02:12 AM.
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  6. #6
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    Also, I've been sick for the past week and yesterday (Sunday) is the first time I've been able to hit the gym in a while. That kind of messes up my split so Friday and Saturday will be my rest days. I hit arms sunday which is why I included the third split in my OP. Instead of waiting till next week I could just go off of that
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  7. #7
    Registered User JamesPT's Avatar
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    Originally Posted by konrad8389 View Post
    Also, I've been sick for the past week and yesterday (Sunday) is the first time I've been able to hit the gym in a while. That kind of messes up my split so Friday and Saturday will be my rest days. I hit arms sunday which is why I included the third split in my OP. Instead of waiting till next week I could just go off of that
    What's the best exercise for your shoulders? Shoulder press. But you're doing shoulder days with no pressing. Why bother?

    IMO you're overcomplicating things. The generic chest back shoulders legs arms off off works wonders, why stray away from it?
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  8. #8
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    Originally Posted by SicilianPower View Post
    If you train triceps i wouldn't do shoulders the next day if you are doing any presses, if you train shoulders just do front and side raises and something for rear delt.
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  9. #9
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    Originally Posted by JamesPT View Post
    What's the best exercise for your shoulders? Shoulder press. But you're doing shoulder days with no pressing. Why bother?

    IMO you're overcomplicating things. The generic chest back shoulders legs arms off off works wonders, why stray away from it?
    I mean it would only be one day without pressing, since it's after triceps. My main shoulder/chest day would have the compound presses. However I never really felt much tricep in shoulder presses, so I might throw in a few sets. I learned that if you control the range of motion on machine shoulder press and don't lock out, it'll take a majority of the tricep out of it. So I'll experiment with that
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    Originally Posted by konrad8389 View Post
    I mean it would only be one day without pressing, since it's after triceps. My main shoulder/chest day would have the compound presses. However I never really felt much tricep in shoulder presses, so I might throw in a few sets. I learned that if you control the range of motion on machine shoulder press and don't lock out, it'll take a majority of the tricep out of it. So I'll experiment with that
    What muscle do you think pushes the weight when you do any type of pressing movement?

    You can't take the tricep out of it...
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  11. #11
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    If you're only hitting legs once a week, I'd expect them to be sore after EVERY workout. Hit them twice a week and I'll bet they don't get so sore because there's not so much time between workouts.
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