Just got done with a nice relaxing break. And halfway through I started using Swole V2. Seeing amazing results from it being that its only a creatine...
but here's my 3 day split for the next 6-8 weeks or so; its heavily IA influenced, it has alternating exercises for every week
Lots of work on Day 3, but its short sets except for my back which i've found grows better with slightly more volume
Day 1: Chest, Tris
-------
Decline Bench or Heavy Dips 3x10
Shoulder Press DB or BB 2x10
Close-grip Bench or Skullcrushers 2x10
Lateral Raises 2x10
Day 2: Legs
-------
Squats 3x10
SLDL 3x10
Calf Raises 3x20
Deadlifts 2x10
Forearm stick or Wristcurls 2x10
Day 3: Back, Bis
-------
Chinups or Pullups 2x10
Incline Curls 2x10-12
Hammer Curls or Reverse EZ curls 2x10
T-bar Rows 3x10
Seated Rows or Bent-over Rows 1x10
Standing Rows 2x10
but here's my 3 day split for the next 6-8 weeks or so; its heavily IA influenced, it has alternating exercises for every week
Lots of work on Day 3, but its short sets except for my back which i've found grows better with slightly more volume
Day 1: Chest, Tris
-------
Decline Bench or Heavy Dips 3x10
Shoulder Press DB or BB 2x10
Close-grip Bench or Skullcrushers 2x10
Lateral Raises 2x10
Day 2: Legs
-------
Squats 3x10
SLDL 3x10
Calf Raises 3x20
Deadlifts 2x10
Forearm stick or Wristcurls 2x10
Day 3: Back, Bis
-------
Chinups or Pullups 2x10
Incline Curls 2x10-12
Hammer Curls or Reverse EZ curls 2x10
T-bar Rows 3x10
Seated Rows or Bent-over Rows 1x10
Standing Rows 2x10