r/gzcl•
ericgm626

4 day setup and critique

Hey Cody , here's my 4 day a week plan, this is just week 1 and I'll adjust the T 1 and 2 percentages per week , just wanted your critique on it , and if I'm running a 4 day split, how long should my cycle be before I increase my training max, 4 or 6 weeks ??

Week 1 gzcl

Training max incline Bench 190 OHP 130 Squat 245 DL 335

Sun T1 incline Bench 5x3 85% 165 lbs T2 db bench ss bb row 5x5 70 x135 T3 dips ss cable rows 3x12 160 on rows T3 curls ss rope pulldowsn 3x15 T3 delt raises 3x15

Mon

T1 Squat 5x3 85% T2 squat 4x5 70% T3 leg curl 3x12 ss lat pull downs T3 abs ss calf raises

Wed

T1 OHP 5x3 85% T2 bench ss db row 5x5 T3 lat raises 3x15 ss face pulls T3 curls ss tri supersets 3x15

Thurs

T1 Deadlift 85% T2 front squat 4x5 T3 lat pull downs ss shrugs 3x12 T3 hammer rows 3x12 T3 curls ss hammer3x12

Posted Feb 22, 2016, 5:49 AM UTC

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