Full body split , 3 days per week

[yervindog]

Tricep rope pushdown 1 x 10
Rear delt fly 1 x 10
Lateral raise 2 x 10
Lat pushdown 1 x 10
Upper chest press 1 x 10
Bicep flat wire curl 1 x 10
Back row 1 x 10
Tricep flat wire skull crusher 1 x 10
Chest fly 1 x 10
Overhead press 1 x 10
Bicep hammer curl 1 x 10
Lat pulldown 1 x 10
Calf raise 2 x 20
Hamstring extension 2 x 10
Quad extension 1 x 10

19 sets in one day but apparently it'll make me grow more then my ppl split

 

[Edgarpill]

i do 4 day is it good still

 

[butterworld]

You should do everything to failure instead of aiming for a set rep goal since you’re doing low sets

 

[yervindog]

You should do everything to failure instead of aiming for a set rep goal since you’re doing low sets

U RITE !

 

[butterworld]

Just do bro split tbh

U RITE !

 

[yervindog]

Just do bro split tbh

Imo not enough frequency

 

[butterworld]

Imo not enough frequency

If you do 10+ sets a week to failure for each muscle group it’s enough