Full body split , 3 days per week

D

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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
 
i do 4 day is it good still
 
You should do everything to failure instead of aiming for a set rep goal since you’re doing low sets
 
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