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  1. #1
    Registered User melpa64's Avatar
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    melpa64 is offline

    Feel like I need to start prioritizing certain muscle groups.

    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
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  2. #2
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by melpa64 View Post
    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
    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
    ► Advanced Novice LP Test Run ► Training Age: 11 Months ► Goal: Primary Movements + Recomp
    ► https://forum.bodybuilding.com/showthread.php?t=180037843
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  3. #3
    Registered User melpa64's Avatar
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    melpa64 is offline
    Originally Posted by Camarija View Post
    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!
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  4. #4
    Registered User TAWS6's Avatar
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    TAWS6 is offline
    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.
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