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January 21st, 2013, 12:11 AM
Join Date: Jun 2007
Mine is the standard split. Where you hit compound exercises and then isolate muscles later on.
1 - Chest and Triceps (also Abs/core)
2 - Back and Biceps (also forearms)
3 - Shoulders and Legs (also Abs/core)
4 - Rest Day / Optional Day (Which usually involves some power/Olympic lifting and some boxing)
So for example, on chest /tricep day, bench press is a compound movement which incorporates obviously your chest and also tricep. Then later on ill do some tricep isolation exercises after doing all of my chest work which apart from fly type movements, your triceps will also be hit.
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