rate my split

[Deleted member 364745]

anterior:

incline machine 2x4-8 reps

pec deck 2x4-8 reps

shoulder press machine 2x4-8 reps

lateral raise machine 2x4-8 reps

back support tricep pushdown 2x4-8 reps

jm press on either a smith or a chest press machine 2x4-8 reps

leg extensions 2x4-8 reps

you can have a squat pattern here but i dont really have one in my program

abductor machine 2x4-8 reps

posterior:

lat pulldown 2x4-8 reps

wide grip tbar row 2x4-8 reps

close grip tbar row 2x4-8 reps

preacher curls 2x4-8 reps

lying leg curl or seated leg curl 2x4-8 reps

you can have an rdl and a hinge here but i dont really have one cause im lazy

calf raise machine 2x4-8 reps

i do this 4 times a week, rate it

@castizo_ascender @moggerofhumanity @Mess @CantStopTheMog

 

[petsmart]

GAM (grown ass man) asking for split rates

 

[mohito]

500 test 500 tren

 

[LowTierBateman]

Might just copy this cuz i need one

 

[Deleted member 364745]

Might just copy this cuz i need one

go ahead

i love it cause i dont have to go into the gym to train only legs, i can just add it onto my push and pull days, having a leg day is depressing and forces u to go 6 times a week to get 2x frequency unless u wanna do upper lower which i also dislike

 

[LowTierBateman]

go ahead

i love it cause i dont have to go into the gym to train only legs, i can just add it onto my push and pull days, having a leg day is depressing and forces u to go 6 times a week to get 2x frequency unless u wanna do upper lower which i also dislike

I have good legs so i just dont hit em at all

 

[jc0]

fellow anterior posterior chad. see if you can do anterior posterior 6x a week for 3x frequency, or at least anterior posterior rest repeat for 2.33x frequency. difference is probably minimal but overall this is amazing split just dont skip legs.

 

[moggerofhumanity]

I'm so gonna copy this. Thanks dude

 

[WilhelmThyWizard]

anterior:

incline machine 2x4-8 reps

pec deck 2x4-8 reps

shoulder press machine 2x4-8 reps

lateral raise machine 2x4-8 reps

back support tricep pushdown 2x4-8 reps

jm press on either a smith or a chest press machine 2x4-8 reps

leg extensions 2x4-8 reps

you can have a squat pattern here but i dont really have one in my program

abductor machine 2x4-8 reps

posterior:

lat pulldown 2x4-8 reps

wide grip tbar row 2x4-8 reps

close grip tbar row 2x4-8 reps

preacher curls 2x4-8 reps

lying leg curl or seated leg curl 2x4-8 reps

you can have an rdl and a hinge here but i dont really have one cause im lazy

calf raise machine 2x4-8 reps

i do this 4 times a week, rate it

@castizo_ascender @moggerofhumanity @Mess @CantStopTheMog

bench, pull-up then go home

 

[Deleted member 364745]

fellow anterior posterior chad. see if you can do anterior posterior 6x a week for 3x frequency, or at least anterior posterior rest repeat for 2.33x frequency. difference is probably minimal but overall this is amazing split just dont skip legs.

ofc

i absolutely hate leg days so adding them onto my push and pull days at the end are so amazing

i might do more frequency in the summer when i have a bunch of freetime

 

[Deleted member 364745]

I'm so gonna copy this. Thanks dude

bro pls do

update me with ur progress

 

[jc0]

ofc

i absolutely hate leg days so adding them onto my push and pull days at the end are so amazing

i might do more frequency in the summer when i have a bunch of freetime

yeah me too bro i switched to the split because i kept skipping legs. also why dont u isolate rear delts?

 

[kisslessvirgin]

its decent

 

[Deleted member 364745]

yeah me too bro i switched to the split because i kept skipping legs. also why dont u isolate rear delts?

it gets work during rows so i dont really isolate them cause they already look proportional to my physique

 

[CantStopTheMog]

anterior:

incline machine 2x4-8 reps

pec deck 2x4-8 reps

shoulder press machine 2x4-8 reps

lateral raise machine 2x4-8 reps

back support tricep pushdown 2x4-8 reps

jm press on either a smith or a chest press machine 2x4-8 reps

leg extensions 2x4-8 reps

you can have a squat pattern here but i dont really have one in my program

abductor machine 2x4-8 reps

posterior:

lat pulldown 2x4-8 reps

wide grip tbar row 2x4-8 reps

close grip tbar row 2x4-8 reps

preacher curls 2x4-8 reps

lying leg curl or seated leg curl 2x4-8 reps

you can have an rdl and a hinge here but i dont really have one cause im lazy

calf raise machine 2x4-8 reps

i do this 4 times a week, rate it

@castizo_ascender @moggerofhumanity @Mess @CantStopTheMog

Do u do both per day? Wdym 4x a week? Looks good tho

 

[Deleted member 364745]

Do u do both per day? Wdym 4x a week? Looks good tho

monday i do anterior, then posterior on tuesday then rest on wednesday

then repeat and rest saturday and sunday

 

[castizo_ascender]

anterior:

incline machine 2x4-8 reps

pec deck 2x4-8 reps

shoulder press machine 2x4-8 reps

lateral raise machine 2x4-8 reps

back support tricep pushdown 2x4-8 reps

jm press on either a smith or a chest press machine 2x4-8 reps

leg extensions 2x4-8 reps

you can have a squat pattern here but i dont really have one in my program

abductor machine 2x4-8 reps

posterior:

lat pulldown 2x4-8 reps

wide grip tbar row 2x4-8 reps

close grip tbar row 2x4-8 reps

preacher curls 2x4-8 reps

lying leg curl or seated leg curl 2x4-8 reps

you can have an rdl and a hinge here but i dont really have one cause im lazy

calf raise machine 2x4-8 reps

i do this 4 times a week, rate it

@castizo_ascender @moggerofhumanity @Mess @CantStopTheMog

Yeah seems about right