MY SBL PPL/UL SPLIT (SHOULDER MAX)

[alchqmy]

Intented for frame width as well as not fucking up your CNS

Gonna get straight into it:

Spoiler: Day 1 (Shoulders and Chest)

Dumbbell shoulder press - 3x 6-8 - 2-3 min rest

Incline dumbbell press - 3x 6-8 - 2-3 min rest

Cable lateral raise - 3x 15-20 - 60-90s rest

Dumbbell lateral raise - 3x 15-20 - 60-90s rest

Tricep rope pushdown - 3x 15-20 - 60-90s rest

Spoiler: DAY 2 - Legs A (Quads & Core)

Barbell squat - 4x6-8 - 2-3 min rest

Leg press - 3x6-8 - 2-3 min rest

Leg extension - 3x15-20 - 60-90s rest

Leg curl - 3x15-20 - 60-90s rest

Cable crunch - 3x15-20 - 60-90s rest

Standing calf raise - 3x15-20 - 60-90s rest

Spoiler: DAY 3 - Pull A (Back Width & Lats)

Wide grip lat pulldown - 3x6-8 - 2-3 min rest

Seated cable row wide grip - 3x6-8 - 2-3 min rest

Straight arm pulldown - 3x15-20 - 60-90s rest

Face pulls - 3x15-20 - 60-90s rest

Barbell curl - 3x6-8 - 2-3 min rest

Cable curl - 3x15-20 - 60-90s rest

DAY 4 - Rest

Spoiler: DAY 5 - Push B (Shoulders & Detail)

Dumbbell shoulder press - 3x6-8 - 2-3 min rest

Cable lateral raise - 3x15-20 - 60-90s rest

Lateral raise drop set - 2x failure - 60-90s rest

Pec deck / cable fly - 3x15-20 - 60-90s rest

Skull crusher - 3x6-8 - 2-3 min rest

Spoiler: DAY 6 - Legs B (Hamstrings & Posterior)

Conventional deadlift - 3x6-8 - 2-3 min rest

Romanian deadlift - 3x6-8 - 2-3 min rest

Seated leg curl - 3x15-20 - 60-90s rest

Hip thrust - 3x8-10 - 2-3 min rest

Hyperextension - 3x15-20 - 60-90s rest

Cable crunch - 3x15-20 - 60-90s rest

Seated calf raise - 3x15-20 - 60-90s rest

Spoiler: DAY 7 - Pull B (& Arms) ONLY ADD IF ON TEST CYCLE

Close grip pulldown - 3x6-8 - 2-3 min rest

Single arm dumbbell row - 3x6-8 - 2-3 min rest

45 degree incline row - 3x15-20 - 60-90s rest

Straight arm pulldown - 3x15-20 - 60-90s rest

Incline dumbbell curl - 3x15-20 - 60-90s rest

Hammer curl - 3x15-20 - 60-90s rest

Ab wheel rollout - 3x8-10 - 60-90s rest

Pls rep