New Training

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    Distilled Water's Avatar
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    New Training


    It's time for me to switch up the training. I've come up with a low volume, 4 days a week, routine. I've never done a 4day split but with my shedule I think this will work great.

    Mon: Chest/Tri's/abbs
    Tue: Back/Traps/Bi's/calfs
    Wed: OFF
    Thursday: Legs/abbs
    Fri: Shoulders/Traps/calfs
    Sat&Sun: OFF

    Alot of compund movements

    Sets: 12 for larger, 9 for smaller
    Reps: 4-8
    Rest: 2min between large groups, 1min between smaller groups, 3minutes between large to small exercises.
    Movements: 2 large followed by 1 isolation for every musle group.

    I am going to be doing this routine for 4 weeks while logging Neovar + RPM. Then takeing a week off and switching my routine again to a 5 day split.

    Any suggestions or does this look good?
    Serious Nutrition Solutions Representative

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    Rodja's Avatar
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    Ahhh, Max-OT training. I have spent many a lifting session using these principles.
    M.Ed. Ex Phys
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    How'd it work for ya?
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  4. Board Sponsor
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    Works great for me. I am a low volume guy, so it is perfect for me.
    M.Ed. Ex Phys
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    Thanks Rodja, anybody else got anything?
    Serious Nutrition Solutions Representative
  

  
 

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