seefooddiet
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This is my first post but I've been reading for a while. Based mostly on the advice found on this board I've started a using a lower volume/higher intensity method of training and its been working well so far, especially since I'm an ectomorph. I wanted to post my split here and see anyone could offer advice as to what I might want to consider changing. I go three weeks with this program and one backoff week (with half the volume and light weight). - Thanks
Pull (monday)
Pullups - as many sets as it takes to get 30
Bent-over BB rows - 4x6-8
Seated rows - 4x6-8
Shrugs - 4x6-8
BB curls - 2x6-8
DB curls - 2x6-8
Legs (wednesday)
Leg extension - 3x6-10
Squats - 4x6-8
STDL - 4x6-8
Hack squat or leg press - 4x6-8
Leg curl - 3x6-8
Standing calf raise - 3x6-12
Push (friday)
BB bench - 4x6-8
Incline DB - 4x6-8
Military Smith - 3x6-8
Upright rows - 3x6-8
Close-grip bench - 3x6-8
Skullcrushers - 3x6-8
Pull (monday)
Pullups - as many sets as it takes to get 30
Bent-over BB rows - 4x6-8
Seated rows - 4x6-8
Shrugs - 4x6-8
BB curls - 2x6-8
DB curls - 2x6-8
Legs (wednesday)
Leg extension - 3x6-10
Squats - 4x6-8
STDL - 4x6-8
Hack squat or leg press - 4x6-8
Leg curl - 3x6-8
Standing calf raise - 3x6-12
Push (friday)
BB bench - 4x6-8
Incline DB - 4x6-8
Military Smith - 3x6-8
Upright rows - 3x6-8
Close-grip bench - 3x6-8
Skullcrushers - 3x6-8