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Opinions on proposed split


champs
(@champs)
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Joined: 3 months ago
Posts: 1
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Could anyone offer some insight/opinions on this twice a day 4 days a week, training split? Planning on starting with level of volume set out but going to raise the number of sets per focused bodypart by 1 every week or so. Not training to failure on any of these. Is it wise to use such a spread of different exercises over the week? The goal is muscle maintinence/hypertrophy whilst dieting.

Upper Body - Chest Emphasis Sets Rep Range Rest
AM:
Incline Bench 5x 4 to 6 3 min rest
Yates Row 3x 4 to 6 3 min rest
Lateral Raise 2x 6 to 8 2 min rest
Rear Delt Machine 2x 6 to 8 2 min rest
PM:
Flat DB Press 3x 10 to 12 1 min rest
Undergrip Pulldowns 2x 10 to 12 1 min rest
Shoulder DB Press 2x 10 to 12 1 min rest
Rear Delt Cable 2x 10 to 12 1 min rest
Cable Curls 1x 10 to 12 1 min rest
Tricep Extension 1x 10 to 12 1 min rest

Lower Body - Quad Emphasis
AM:
Squats 5x 4 to 6 3 min rest
SLDL 3x 4 to 6 3 min rest
Standing Calf Raise 2x 4 to 6 3 min rest
Barbell Shrugs 2x 4 to 6 3 min rest
PM:
Hack Squat 3x 10 to 12 1 min rest
Lying Leg Curls 2x 10 to 12 1 min rest
Seated Calf Raise 2x 10 to 12 1 min rest
Dumbell Shrugs 2x 10 to 12 1 min rest

Upper Body - Back Emphasis
AM:
Chin Ups 5x 4 to 6 3 min rest
Incline DB 3x 4 to 6 3 min rest
Military Press 2x 6 to 8 2 min rest
Rear Delt Row 2x 6 to 8 2 min rest
PM:
Barbell Rows 3x 10 to 12 1 min rest
Dips 2x 10 to 12 1 min rest
Machine Raise 2x 10 to 12 1 min rest
Seated DB Raise 2x 10 to 12 1 min rest
Preacher DB Curls 1x 10 to 12 1 min rest
Lying DB Skulls 1x 10 to 12 1 min rest

Lower Body - Hamstring Emphasis
AM:
SLDL 5x 4 to 6 3 min rest
Front Squats 3x 4 to 6 3 min rest
Seated Calf Raise 2x 4 to 6 3 min rest
Dumbell Shrugs 2x 6 to 8 2 min rest
PM:
Seated Leg Curls 3x 10 to 12 1 min rest
Deadlifts 2x 10 to 12 1 min rest
Standing Calf Raise 2x 10 to 12 1 min rest
Barbell Shrugs 2x 10 to 12 1 min rest


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