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critique my program.17222

Chrisrr private msg quote post Address this user
4 day split and the main goal of the program is to build muscle, I am intermediate bodybuilder 72kg at 9% bodyfat. What do u think guys is it balanced and if I have to change something tell me, thanks.

Day 1 – Mondey ( Chest and Bicep )

1. Bench press 4 x 8 reps
2. Incline dumbbell press 4 x 8 reps
3.Dips - 3 x 8 reps
4. Flyes / Crossover 3 x 10 – 12 reps
1.Barbbel curls 3 x 12 reps
2.Hammer curls 4 x 12 reps
3.Dumbbell curls 3 x 12 reps


Day 2 - Tuesday ( Legs and Abs )

1. Leg extensions 3 x 12 reps
2. Squats 4 x 8 reps
3. Lunges on smith machine 3 x 10 reps
4. Leg curls 4 x 10 reps
5. Calf raise 5 x 10 reps


Day 3 – Wednesday ( REST DAY )

Day 4 – Thursday (Shoulders and Traps)
1. Military press 4 x 8
2. Side rows 3 x 8
3. Side leteral 3 x 10
4. Face Pulls/Bend over leteral 4 x 10

1.shrugs 4x8 reps

Day 5 - Friday (Back and Ticeps)

1.Pullover 3 x 8-12 reps
2.Pull ups 4 x 8-12 reps
3.Seated cable rows 3 x 8-12 reps
4. Reverse grip bend over rows 3 x 8-12 reps
5. Deadlift 3 x 8-12 reps
1.Overhead rope extension 3 x 12 reps
2.French press 3 x 12 reps
3. Tricep press down 3 x 12 reps

Day 6,7 off.
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Gianluca69 private msg quote post Address this user
It seems ok I guess. To me though, it doesn't seem like enough volume and as a natural (which I'm assuming), you really should be training all body parts twice a week, to maximize muscle protein synthesis.

That's my two cents. I train for bodybuilding and also strength training and I'm doing a L/P/P repeat cycle. I can't recommend this easy program enough.
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Chrisrr private msg quote post Address this user
Thank you Gianluca69 The reason I don't train muscles twice a week , is because I feel very tired training more than 5 days a week. I found for myself 4 days to be perfect. If you think I have to change somethning in my routine feel free to tell me I appreciate it!
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The Dark
Knight
eknight private msg quote post Address this user
You can still run a PPL or an upper/lower split twice weekly across 5 days, you'd just go PPLPP/LPPLP/PLPPL/etc.

The program you have outlined is pretty functionally imbalanced. -3X
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TimmothyGen private msg quote post Address this user
@eknight is that how you ran ur PPL?
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The Dark
Knight
eknight private msg quote post Address this user
Yes. -3X
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TimmothyGen private msg quote post Address this user
@eknight nvm I found it...
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340735 7 7
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