Please critique my split. 3 years exp. All lifts are 1 set warm up and then 2 to failure or past failure.
Day 1- Chest- cable fly, pec deck, dumbell press. Tris- Cable ext, rev grip cable pushdown, lying dumbell skullcrushers. Legs- Hack squat, Quad ext, calf raise.
Day 2- Lats- Pulldowns, single arm db rows, rev grip ez bar rows. Bi's- Spider curls, single arm hammer curls, byesian curls. ABS- 9 sets various excersizes.
Day 3 - Rest
Day 4 - Shoulders- Rear delt bent over single arm cable fly, lateral raises, machine shoulder press. Traps- Plate shrugs, seated DB shrugs, Face pulls.
REPEAT
I have been running this for about 2 months and have seen good gains. Any feedback from someone more educated would be much appreciated.
Posted Jan 7, 2026, 3:09 PM UTC
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