Question on splits and frequency

[shwdsy]

So I've been running a 3 day ppl split for as long as I have been in the gym (a year and a half) I'm now planning to run 4 day u/l split to increase frequency, how can I reduce fatigue, or is this not enough? (Natty btw)

 

[brain]

show the full split layed out with exercises, sets and reps.

might make a hq thread regarding gym soon (?)

 

[naygerPSL]

So I've been running a 3 day ppl split for as long as I have been in the gym (a year and a half) I'm now planning to run 4 day u/l split to increase frequency, how can I reduce fatigue, or is this not enough? (Natty btw)

Do a fullbody its better than U/L. U cant run U/L 4x with minimal fatigue. Also whats ur sets and rep range per muscle group?

 

[shwdsy]

show the full split layed out with exercises, sets and reps.

might make a hq thread regarding gym soon (?)

Upper a (major muscles biased)

1.Dumbell/smith incline bench press -heavy-

2.Machine chest press -mid heavy, failure-

3.Bent over rows -heavy,squeeze-

4.V-bar lat pulldown -6-8 reps, failure, slow concentric focused-

5.Overhead tricep press -heavy-

6. close grip Ez bar curl -failure 7-9 reps-

Lower a (quad biased with calf)


1.Hack squat -heavy,bottom stance 4-6 reps-
2-3 rir, 3 sets

2.leg extension -failure, 7-10 reps-
0-1 rir 2 sets

3.leg abduction -failure, 6-8 rep-
1-2 rir

4. Seated calf raises -failure, 6-8 rep-
1-2 rir

Upper b (isolation and/with arm bias)

1. Peck deck/fly -failure, 6-8 reps-

2. Lat pulldown -near failure, 7-9 reps-

3.Cable lateral raises -failure, 8-10 reps-

4. Rear delt flyes (cable or machine) -failure, 10-12 reps- (Targets rear delts)

5. Cable isometric hand curls -heavy- 4-6 reps 4-5 second hold

6.Triceps pushdowns (rope or bar) -, 5-8 reps - 1-3 second hold

Lower b (hamstring biased with abs)

1. -leg press (low feet) heavy, 7-10 reps- 2 sets

2. Lying hamstring curls failure, 10-12 reps- 2 sets

3. Hip abduction -near failure, 10-15 reps- 3 sets

4.smith machine lunge -failure , 8-10 reps 2 set

5.Cable crunches -failure, 12-15 reps- (Abdominal focus)

6.Hanging Leg raises

(Ik I'm late asf, forgive me sensei)