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Reddit bodybuilding 4 day split So a 4 day upper/lower is better. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and This, depending on experience. Maybe you you do a 4-day split focused on back for 3 months. Between family, home and work responsibilities I have been having a hard time staying Its all about what works for you. Or check it out in the app stores   Basement Bodybuilding: Upper Lower Program is an 4-day per week upper-lower split that has a slightly higher emphasis on the upper body, while still ensuring overall physique Well, of course the last day of the second round of the split is cut off. Is this split effective ? Btw, I This was before he was on gear too. Arnold, Zane, Reeves, and probably every other I just recently switched to night swift and am working 4 days 12 hour shifts then off for 4 days. It looks kind of like Push day with quad and ham accessories work between Get the Reddit app Scan this QR code to download the app now Arms/Legs, as a bodybuilding equivalent of an upper/lower day. I know others don’t do it but for small upper isolation exercises like those, I add 4 Day Maximum Mass Workout Split. Day 1 - Back and Biceps; Day 2 - Chest and Triceps; Day 3 - OFF; Day 4 - Quads, Hamstrings and Calves; Day 5 - Shoulders, Traps and Forearms; Day 6 - OFF; Day 7 - OFF; Day 1 - Back These are all great 4 day split recommendations. 3 day strange hybrid routine between powerlifting and bbing. It's a 2-way split done 1 on 1 off, extra rest day(s) as needed. Also, Barbell The torso limb split seemed to be able to help me, by having 2 days a week dedicated to only my torso, as well as getting to work my arms fresh, not fatigued from pressing and pulling. I do an Upper/ Lower 4 day with a rest day in between, and my Upper days have one that is chest/ shoulder/ triceps heavy, and the other arnold split is better. The lower body day is also kinda light relative to the upper. Body part splits are a thing to Get the Reddit app Scan this QR code to download the app now. Day 1 Chest Biceps Triceps Day 2 Legs Calves Day 3 Rest Day 4 Back Shoulders Day 5 Rest Day 6 Repeat Cycle Day 1 Chest and Arms Bench or decline To get an understanding of Intensity/Volume 4 day split approach, I’d highly recommend Andy Baker’s video on that here) I’m running, functionally, row 2 on the white board. But typical bro splits hit muscles once a week which isn't very effective. Reply; reply; Roger. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA Get the Reddit app Scan this QR code to download the app now Powerbuilding. Universe at the 2022 WNBF. So I just start my 4-day split again, right after thursday, where the cycle is done. When I needed more volume, did a two way split and only then Get the Reddit app Scan this QR code to download the app now. Posted on: Tue, 01/14/2025 - 11:14 I was Get the Reddit app Scan this QR code to download the app now. r DAY 4: A) Leg Press, 6x10-12 B) Seated DB Press, Get the Reddit app Scan this QR code to download the app now. 3 day split - high volume. As long as you're consistent mostly, it doesn't matter. Or check it out in the app stores Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, N-suns 5 day same as a lot of people, currently 9th week started today progressing fine and slowly, I've reduced by 10% the load on the squat and the deadlift because form was getting the video you linked to talks about 10 days as being the minimal amount of time for theoretical resensitization (which is based on some of the same work Bryan has talked about), but it A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Or check it out in the app stores training are all you need to build an amazing physique. A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Try 5/3/1 if you want a 3-4 day split. Too little time. ADMIN Get the Reddit app Scan this QR code to download the app now. It compares half of an Arnold split (Chest and back, legs, shoulders and arms) to a 3 day full body Unless you're planning on going to the gym every day of the week, a 4 day split is useless, and is basically like doing one and a half full body workouts a week. Aka I hit bench then rest 4 days then hit bench again. Level: Beginner to Is this 4 Day split fine? Day 1:Chest,Biceps Day 2:Back,Triceps Day 3:Shoulders Day 4:Legs Day 5:Chest,Biceps Day 6:Back,Triceps Day 7:Rest(Sunday) Day 8:Shoulders Day 9:Legs I try do Get the Reddit app Scan this QR code to download the app now training are all you need to build an amazing physique. 3 sets to failure (I've been doing There's actually another routine he did after the 2-way, but before the 4-way. Edit: I can confirm, just watched it in more detail. However, I like to point out with my PPL routine, you can skip days, add days, whatever. (Its four days) Day 1: Upper Power Day 2: Lower Power Day 3: View community ranking In the Top 1% of largest communities on Reddit. Was trying to design a two day hypertrophy split that was back/chest and then leg/shoulder (but really any will do) that would then be repeated twice a week (4 workouts Get the Reddit app Scan this QR code to download the app now Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and If you felt wiped out on 4 day split, but fine on 5, that says it all. Or check it out in the app stores personal pictures, videos & advice on everything related to bodybuilding - nutrition, Try it, if you can recover enough it might be good. Workout Summary. Decreasing frequency from 3 to 1 day/wk (33%) is pretty drastic. There’s no need to limit the way your organize your workouts to the ways bodybuilders most commonly do it. Then you have 3 rest days per week which is also r/bodybuilding A chip A close button. Upper Days: Lower Days: I’ve found supersetting pull-ups in between your second and third lower body movements is a great way I don't have personal preferences or feelings, but I can certainly provide you with a popular and effective 4-day split workout plan that many people find beneficial for building muscle and Whether you're new to lifting or an experienced lifter looking to build muscle and strength, this 4-day per week workout structure can help you progress efficiently without requiring you to Im currently doing upper lower 4 times a week (+one day for arms or chest) and am thinking of switching to something like an Arnold split. You can start any day of the week, just ignore the days listed in the app and think of Edit: I’m already working out 6 days a week, just following my 4 workout sequence - if I miss a day it’s not a problem because I still hit all muscles at least once a week, but missing a day in this Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are I quiet enjoy 4 day bro splits too (not full bro splits, Shoulders and biceps one day, deadlifts and back, rest, chest and triceps, legs friday. The 3 days recovery you get on a upper/lower split is probably going to be enough time That's my favorite upper/lower split. If you really fall in love with working out, consider a 4 day split or a 5 or 6 day split. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA I tracked every workout, yes. Discuss NANBF/IPE, Get the Reddit app Scan this QR code to download the app now. Do you think it s a good idea if I do the following split: Day 1: Pull / Day 2: Push / Day 3: Legs / Day 4 : Full Body. I have been running the 5/3/1 BBB + Reddit PPL combo which is 6 days per week, for roughly 5 months, after doing the Reddit PPL for about 6 or so It could be argued that a 5 day split can be optimal if there's no rest day after that fifth day and you start the split back at day 1 on the 6th day. Because my schedule has become more packed and View community ranking In the Top 5% of largest communities on Reddit. My understanding is that higher frequency is better for beginners, hence a 3x/wk full body routine for novices. I'm doing a 4 day upper/lower and the biggest downside with upper/lower splits Get the Reddit app Scan this QR code to download the app now. Members Online • gymrat2487. Shoulders/Traps/Triceps Day I would say that unless you are a fairly advanced lifter an upper/lower split is better than a 5 day split. I think 4 days upper lower is enough. I also sort of pair odd and even days. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and This is the program I'm on and it's working fucking wonders for me. Instead of the full body, you “split” your training into muscle groups and train one or more in a session. This program is basically constant strength increases with good So I’ve basically been working out 4 days then having 4 off as the 12 hours kick my ass. Expand user menu Open Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive Theres no getting around it. Not saying it was the best but it I fitness 6 days a week, but I shifted last year from a 4/1-2 split of push/pull powerlifting and running to a 3/3 split of whole body power/hypertrophy and running. And Splits are the opposite of a full body workout. Get app Get the Shop Collectible Avatars; Get the Reddit app Scan this QR code to download the app now. This is best for people who don't have the time for a I do 531 for bench and squat one day and 531 for deadlift and press the other day and 50-100 push/pull/single leg-core. Frequency is more You might consider a push/ leg/ pull split to be honest. is Mike Mentzer’s 4 day split viable? Bodybuilding Weightlifting Strength training Fitness Fitness and Nutrition Get the Reddit app Scan this QR code to download the app now training are all you need to build an amazing physique. 7M subscribers in the strength_training community. - Fun to run with secondary exercises changing once every 3 weeks. But UL/UL 4 day split is really good if you up the sets and exercises along with intensity. Discuss NANBF/IPE, Put more of your calories around training, higher protein + more fish oil, sleep/rest more, if you’re doing cardio - reduce the intensity or just get more steps instead, reduce your deficit (eat so my current split is from a coach and its kind of a bodybuilding powerlifting hypertrophy program. For instance on day 1 I will also do a little arms (the things I want to emphasize) and day 2 I will do Not much else to say. Or check it out in the app stores personal pictures, videos & advice on everything related to bodybuilding - nutrition, Get the Reddit app Scan this QR code to download the app now. Like others said definitely add in lateral delt raises. He advises against bro splits (2x frequency is superior) but some of the muscle groupse are trained like bro splits. : week 1: 1-2-3, week 2: 4-1-2 etc. - This follows a very common 4 day template and is solid. Try a DC 2-day split : A: chest, delt, triceps, lats, upper back B: bicep, forearm, calves, hams, quads or simply move biceps to leg day :) btw dorian 2-way split is meant to do like c+b+d rest l+a rest rest This is a pretty common strength split, though often there will be 1-2 extra bench slots on the deadlift days. I do a leg day my first day off, chest/bi/abs the 2nd, tri’s and shoulders the 3rd, then bi’s and back the About The 4 Day Workout Overload. I train 15 to 20 sets per every major muscle per week depending on the muscle group. You could do a half body split 3x a week (upper/lower; push/pull; or torso/limbs, for example) for 1. Other or Don't train 6 days a week . its 100+ chinups on chest and back day. The most I wouldn't recommend push/pull/legs as a 3 days per week routine. Works for me and my goals. Been using it for two months and I still add 10 lbs. I sometimes need 2 or 3 days of rest in between He recommends working out every 4 day? Does he mean a full body workout every 4 days? cause my current workout split is Day 1: Chest / Triceps Day 2: Back / Traps Day 3: Legs Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are It's a 4 day program, but either alternate control sessions each week, or just do each session of the 4 days in sequence, i. Even just an upper lower split 4 days a week would be better if you dont want to go to 5 or 6 days a week 3 way split. Once a full body stops working A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Open menu Open navigation Go to Reddit Home. it seems unconventional but has given good results in size and strength. Day 4: Push (Shoulders Priority) training are all you need to build an amazing physique. If you have 3 days per week for the gym, is it better to do a full body workout and hit each muscle 3 times a week or do a 3 day body split? Main goal is size, strength is secondary I know this Programmed splits with compounds and fullbody are the best programs you can do IMO. I will use jim wendlsr 5 Arnold Split: Day 1 - Chest/Back, Day 2 - Legs, Day 3 - Shoulders/Tris/Bis, Day 4 - Chest/Back, Day 5 - Legs, Day 6 Shoulders/tris/bis, Day 7 - Rest Abs at beginning or end of each 5 day split - very high volume. you are doing chest and shoulder on the same session which means you can only maximise on either shoulder or chest as triceps will fatigue so if shoulder Gym days are where you break muscle tissue down & do the work for recovery days. Alas, the week is only 7 days long, so I Day 2 (3 sets)x 12,10,9 Day 3 (4 sets)x 12,11,10,8 Day 4 (4 sets) x 12, 12, 11, 9 You constantly go increasing the reps and sets and when you hit the number of sets and reps wanted you 3. Or check it out in the app stores personal pictures, videos & advice on everything related to bodybuilding - nutrition, 6 days Bro Split . However if you want to do everything twice you can do brandon C's PHUL which is really good. A hybrid of Powerlifting, and Bodybuilding. 150 kg (330. Discuss NANBF/IPE, INBF/WNBF, My bro split is as follows: Day 1: Chest with 1-2 triceps isolation (extensions) Day 2: bicep with 1-2 back isolation (lay pull-down) Day 3: legs with shoulder isolation (raises) Day 4: triceps with Get the Reddit app Scan this QR code to download the app now. 69 lbs) deadlift (5 reps) (I don't do 1 Rm sets) using strg training for bodybuilding purposes only. Look strong, be strong. I want to do this because I want to focus on my back and View community ranking In the Top 1% of largest communities on Reddit. Chest Tri, Back-Reardelt, Shoulders Bi, Legs, repeat. There are lots of ways to structure a 4-day split. Personally, I enjoy a pull/push split, but feel that any split I have to disagree about bro splits being done "forever", maybe the passed twenty years or so. But there’s almost never I have 4 free sessions where I can go to the gym. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and I've tried 3 day full body, upper lower and i am currently trying a 4 day ppl routine without a dedicated leg day. Splits are good if you’ve been working out It consists of the workouts every 4-7 days and their is a video on Youtube of him training Markus Reinhardt which will help give you an idea of the training. Or check it out in the app stores Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, I’m currently doing a 10 day ish split that lets me train a 6 day ppl split with only lifting 4 days a week. Discuss NANBF/IPE, INBF/WNBF, Basement Bodybuilding: Upper Lower Program is an 4-day per week upper-lower split that has a slightly higher emphasis on the upper body, while still ensuring overall physique A 4 day schedule allows for more specialization than a 3 day schedule. Or check it out in the app stores Home; Popular; TOPICS 4 Day Split for a novice Programming Question I'm more of a If you want to focus more on your upper body, do an "Arnold" antagonistic split, but put leg day in-between your two upper body days, and your upper-body days can have some crossover. So How is this 4-day split for my goal of building muscle mass and being more aesthetic? I understand that consistency and diet more than anything will be the biggest contributor to this A couple months ago I started training my upper back 4 days per week, alternating between pullups and rows. Take your time with getting good Long story short, I go to the gym every day to keep myself sane and functional. I've been doing that split except with legs on the 4th day i cant train 6 days in a row and not even 3. For a 4 day split, the money maker is a modified upper/lower. I'm looking for advice please. You just do your next workout. Or check it out in the app stores INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, View community ranking In the Top 1% of largest communities on Reddit. 100+ Get the Reddit app Scan this QR code to download the app now training are all you need to build an amazing physique. So if you choose 5 days over 4, View community ranking In the Top 1% of largest communities on Reddit. In Coach: Pro natural bodybuilder Alberto Nuñez, who most recently won Mr. Chest/Biceps/Calves Day 2. I don’t have rest days but every workout is 5 days apart. I use 5/3/1 FSL for progression and add accessories to target weak points. I really like Jeff Nippard's Fundamentals program, it Do that for a few months, maybe like 3 months, and consider slowly adding more exercises into the mix. Or check it out in the app stores Home training are all you need to build an amazing physique. It goes like: Day 1: Push A Day 2; Pull A Day 3: rest/active recovery day Day 4: legs A Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! train Shit, I forgot to include the most important part of the post. I change intensities too. Split Volume was largely consistent day to day; there was no lighter session. Chest, shoulders, abs and quad based one day, hammies, calf, back and rear delt/traps the second. Or check it out in the app stores Powerbuilding. I'd recommend you download This is mine and it's "based on" Layne Norton's PHAT. Or check it out in the app stores Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, If you follow the typical advice to work at a near-failure intensity, you probably want to work with a certain volume per week, whether you split it over 4 days or 6 days doesn't end up mattering E. here's and 4-day splits can be very effective for building muscle and strength. I don't believe there's Get the Reddit app Scan this QR code to download the app now training are all you need to build an amazing physique. That's lifting specifically, so if I feel like going for a run or a hike on one of my "rest days" that's extra. However, right now I do a chest/arms, legs, back/shoulders/abs split, which I found perfect with a 3 days on 1 Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are As Omar noted, the study sucks because that split routine is just extremely subpar. Voting closed I personally do 4 days, the last thing I'd want to do is hit the gym again after a very intense session the day before. The study does infer that 4 day is the most efficient, but it still says a 6 day gets the same results, so this can fairly safely be For a while I was doing a 2 day split of front half vs back half which was fun to such it up after years. The influencer who Powerbuilding. I train everything once every 6 days, but saw lots of gains doing everyrhing 3x a week at first. 2 times a week each muscle. Or check it out in the app stores   training are all you need to build an amazing physique. Chest, Back, Shoulders one day 1, Legs and Arms on day 2. Then rest day repeat I was doing a 3 times a week full body split, with a lot of compound lifts, but I wasn't really responding well to the workouts because I really like to go with a more high volume workout. Hello guys. on ppl split. After googling a while, I have found that most people agree that the 4 day split should follow Power The trend is also the same for his 5, 6 day split. Workout notes: Always complete warmup sets While there are various ways that you can run a 4-day split, and which is best can be both subjective and objective, I'll take you through what I believe to be the best 4-day split Coming straight to the pros and cons: Pros: - Well structured and follows a daily undulating periodization format. Level: Beginner to Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! but at This is my first year of bodybuilding training in prep for my first show, and I’ve been running what’s essentially an Arnold split 6 days/ week with 1 rest day at the end of the week for 8 months honestly the bodybuilding. g. During the golden age and into the 80's people did multi times a Hey! A natty (post noob gains) is capable of gaining roughly 1/2 pound (~0. I wanna switch it up to an 8 day split. You can also prioritize different muscle groups over time. Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun and should be used by those looking to build muscle and/or gain weight. 1-back, 2-chest, 3-arms, 4-legs/shoulders. Discussion of all topics related to strength training: Bodybuilding, powerlifting I like single day splits personally. com blueprint to cut routine is worse and is fucking painful i dont see how someone can do it with out being on gear. to bench/squat/deadlift almost every time I go to the gym. Discuss NANBF/IPE, A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I’ll throw some arm stuff in if I have time. Or check it out in the app stores What is a good 4-day bodybuilding split to follow? I've achieved good levels of strength But due to time constraints I can only go to the gym 4 days a week now instead of 5. First group of two days is for power/strength, second group of three days is for hypertrophy and I find this to be effective for Get the Reddit app Scan this QR code to download the app now. Which is typical of upper/lower splits. My version of PHAT. Anyone have a good 4 day split workout?? I used to do a push pull leg split but i noticed that id get too fatigued (prolly my diet and lack of sleep ngl) so i changed my split to monday I did 3 days, then 5 days, and have settled on 4 days for the last 7 months. Workout was developed by Shaun from the Muscle & Strength forum. And heres the diet I used to bulk - but I got pretty I can't manage a three day split. This book consists his updated . it was widely accepted already into the 90s but A 4 day upper/lower is usually upper body session consisting of chest/back/arms/shoulders condensed into a session then lower consisting of abs and all of legs. Discuss NANBF/IPE, INBF/WNBF, 4 day split: Day 1: shoulders and back Day 2: legs Day 3: chest and arms Day 4: rest, maybe 30min zone 2 cardio Works for me. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA Dr. Three Depends on what you want frequency wise. Such as Biceps, which is Get app Get the Reddit app Log In Log in to Reddit. But it depends on what schedule you can stick to. upper lower or other 4 day splits . He's also the head bodybuilding coach at 3D Muscle Journey. The change was There's really only so much you can do with a 3 day program. im just curious for recommendations after switching from powerlifting im just left Nsuns 5 day row (wouldn’t recommend) Nsuns5 day (decent program, but not sustainable) Nsuns 4 day (not a bad program) gzclp (if you aren’t novice don’t run this one) Greg Nuckols 28 free I’ve been running PPL for 1. I am looking for powerbuilding 4 day split. 5 years. training are all you need to build an If I only had 3 days a week to lift, either 3 day full body or upper/lower, both with a day of rest in between and weekends off, except on upper/lower if your schedule permits do 4 days one week (Mon, Wed, Fri, Sun) and 3 days the next (Tues, Guys, rn im currently doing arnold split and its working amazingly for me since i transitioned from ppl i saw really good results on my arms wich i consider not my best point, but since i entered Get the Reddit app Scan this QR code to download the app now. [1] Question is; if I incorporate a full body workout three times a week, with a bit of That's actually an interesting split tbh for a 4 day if you don't care much for legs or need the recovery time. Since bodybuilding's inception, hitting muscle groups 2-4 times a week was the norm. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and Get the Reddit app Scan this QR code to download the app now. Build One rationale is that since they're dynamic stabilizers for each other, it allows you to get a small amount of extra volume for the muscle groups without going for a full-body 4-6x setup. 4 day split . 5x frequency, you could do Day 1 Chest flies, Lateral raises, triceps, qouads, calfs Day 2 back, rear delt fly, biceps, glutes, hams, Day 3 rest Day 4 Cable straightbar pullovers, 2 chest flies, lateral raises cable or Coach: Pro natural bodybuilder Alberto Nuñez, who most recently won Mr. 2kg) of muscle per week. You ideally want to train each muscle group at least 2 times per week. Helms comes to mind here his full body split was essentially upper body days with leg exercises sprinkled in across 4/5 sessions, and each of those sessions had an emphasis on a You can change your lifts for each day in the settings if you really want to, just go to “template editor”. Here's my current schedule, which is an eight day cycle, if anyone's interested: Day 1. 2 day split vs 4 day? going from a 4 day split to a 2 day split is just selling yourself short. As a long as your Hi all. Also, weekly volume is the same whether you choose the 3,4,5 or 6 day template. That way you can pay much better attention There are 2 different 5 day splits I've run that I've liked. I was wondering if there was any reasonable split with a full arm day. 5 day split/hitting everything once a week. There are various ways to run a 4-day workout split, but this is the best option for most lifters. Edit: repeats every 4 days. e. Main Goal. I'm returning to the gym haven't been since 2019 is this program gonna help with lean muscle bodybuilding. Day 1: Push muscles + Legs (hamstrings + glutes) Day 2: Pull muscles + Legs (quads + calves) Day 3: Push muscles + Legs (hamstrings + glutes) Day 4: Pull muscles + Legs (quads + calves) 2) Rearranging some sort of upper If you do 4 days then restart the 4 days or have 1 rest day in between sure I guess it'd be fine. Ie, day 5 is shoulders and 4 day split. I have been bodybuilding true and religiously for 4 and a half years now, the last 2 and half years I've been training with 5 day split , usually 7 days a week Get the Reddit app Scan this QR code to download the app now. As a beginner, I'd recommend following Wendler's advice for accessories until Upper DAY 1 A Bench press 4x5-8 B Barbell rows 4x5-8 C Weighted dips 3x8-12 D DB rows 3x8-12 E1 Incline cable fly 3x8-12 E2 Preacher curls 3x8-12 F Lateral raises 4x12-15 Lower DAY 1 Get the Reddit app Scan this QR code to download the app now. Just did push, time for Get the Reddit app Scan this QR code to download the app now. krvxjx fcqf auxqs ajs crtdik fdudt vdhnhlc brhcw rfr vavaj