hypo
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I'm going to be doing a sdrol cycle here in a few weeks and need to make a new split. Basically I always try to space movements that might use the same muscle apart as much as possible. I was thinking:
Monday (Pull):
Deads 3 x 4-6.
Pulldowns 3 x 4-6.
DB Rows 2 x 4-6
Preacher Curls 3 x 4-6
Good Mornings: 1 set, lighter weight until failure.
Wednesday (Push):
Incline DB: 3 x 4-6
Dips: 3 x 4-6
Close Grip Bench 3 x 4-6
Flys: 2 x 4-6
Friday (Legs):
Front Squat: 3 x 4-6
Smith machine Calf Raise: 3 x 4-6
Ham Curls: 3 x 4-6
Seated Calf Raise: 3 x 4-6
Low intensity cardio on Tue/Thu/Sat and rest on Sunday.
Pretty much a basic max OT style. I like to alternate squats and DL every other split, this time it's deads (my fav!).
Does anyone have any suggestions of better splits? I don't know if recovery time will be increased with the SD, maybe i could use a 4 day split?
Monday (Pull):
Deads 3 x 4-6.
Pulldowns 3 x 4-6.
DB Rows 2 x 4-6
Preacher Curls 3 x 4-6
Good Mornings: 1 set, lighter weight until failure.
Wednesday (Push):
Incline DB: 3 x 4-6
Dips: 3 x 4-6
Close Grip Bench 3 x 4-6
Flys: 2 x 4-6
Friday (Legs):
Front Squat: 3 x 4-6
Smith machine Calf Raise: 3 x 4-6
Ham Curls: 3 x 4-6
Seated Calf Raise: 3 x 4-6
Low intensity cardio on Tue/Thu/Sat and rest on Sunday.
Pretty much a basic max OT style. I like to alternate squats and DL every other split, this time it's deads (my fav!).
Does anyone have any suggestions of better splits? I don't know if recovery time will be increased with the SD, maybe i could use a 4 day split?
