Feel like I need to start prioritizing certain muscle groups.

[melpa64]

Hey peeps,

Just needed some feedback if possible. Been lifting for 5 years, have done Fierce 5 basically most of my lifting, either the full body or upper/lower version which I've loved.

I'm getting tired of having lagging arms though, genetics I guess and also want to focus little more on my upper body so came up with the below 4 day split, its essentially Fierce 5 full body with all the upper body parts of the upper/lower version on a seperate day plus an arms day. Have moved around some excersise too and variations.

I'm still hitting legs twice a week and have put calves on both full body days too. Look forward to hearing what you think.

Fierce 5 - A
 
Front Squat 3x5
Incline Bench 3x5
Horizontal Rows 3x8
Face Pulls 3x10
Calf raises 3x15/Tricep pressdowns 3x10 Superset

Arms
 
Barbell Curls 3x8
Hammer Curls 3x10
Isolation Curls 3x12
Dips/CGBB 3x8
Skullcrushers 3x10
Tricep Pulldowns 3x12

Fierce 5 - B
 
Bulgarian Split Squats 3x8
Overhead Press 3x5
Romanian Deadlift 3x10
Chin Ups 3x8 (any grip)
Calf Raises 3x15/Curls 3x10 Superset
 
Upper Body
 
Chest Press 3x8
Chest Flyes 3x10
Lat Pulldowns 3x8
Bent Over Rows 3x8
Ab Work 3x15/ Reverse Flyes 3x12

[melpa64]

What are your current lifts at?

You could always just do something like:

Fierce 5 Upper / Lower:

Upper A
Lower A
Rest Day
Upper B
Lower B
Arms Day
Rest Day

Yeah that was one of options I thought about but I find 5 days is too much, 4 days is my limit really, I have no idea how people do PPL 6 days a week haha, seems like a bit of a waste of time imo regarding junk volume, thanks for your reply though, will have to think a bit more into it!

[TAWS6]

Look into lyle mcdonald's specialization cycles. Its the best way to bring up lagging muscles without intensity going to crap. All you need is 4 days in the gym.


https://wellbuiltstyle.com/lyle-mcdo...20body%20parts.