Hey guys just wondering what you guys think/any suggestions for me.
I want to do a 5 day split but focus on weak points twice a week, I was thinking 1 heavy and 1 light day.
My weaknesses are Calves, Chest, tris, VMO (Teardrop muscle in quads) and hammies
I was thinking of setting it up like this
mon - chest heavy + tris light
tues - quads heavy + hammies light
wed - shoulders + back (I know probably not the norm but way ahead in development in comparison)
thurs - off
fri - tis heavy + bis + chest light
sat - hammies heavy + quads light
sun - off
Also curious about volume say for a heavy day was thinking 12 sets (3-4 exercises ?) for heavy days lower reps (4-8) and
6 sets (2exercises) for light days higher reps 10-15
Also I've been training for 7 years 5'11 185lbs @ 8% so if you have advanced suggestions please more than welcome