>Day A
Incline dumbbell bench 10, 12, 10, 5, 5
Flat barbell bench 10,10, 8, 6, 6, last set until failure
incline flys 3x10
dips 3x20
barbell curls standing 12, 10, 8
scott curls 4x10
hammer curls 3x10
french press 3x10
triceps extensions 12, 10 , 8
Triceps rope pushdowns 10, 8, 6 dont know if underhanded grip is the correct name
>Day B
Crunch with 10kg pl8 12, 10, 8 ,8
Oblique lift 3x12
cable twists 3x10
dragon flag 3x10
crunch 2x10
>Day C
Diddly 2 warm up sets + 5x5
pull ups 20, 15, 12, 10, 10
chin ups 12, 10, 8
cable rows 3x10
dumbbell rows 10, 8, 6, 6
neck raises 15, 12, 10, 8
OHP 2 warm up sets 3-4 sets 5 reps
Standing Dumbbell Lateral Raises 15, 12, 10
Rear lateral raise 2x10
Dips 3x20
face pulls 20, 10, 10
>Day D
leg extensions 20, 15, 20
squat 2 warm up sets + 5x5
leg press 10, 8, 8, 6, 4
leg curls 20, 15, 12
standing calf raises 15, 12, 12, 10, 8
Should i do neck exercises on Day B too?
Its the only day i have time without having Day E and dont have to exercise over 2h.
Is PPL better?
But i guess i have to go 6 days a week then?
Should i do squats on day A after or before chest?
I have problems with leg gains desu so i need more intense maybe?
Rate pls
