training split ?

dragonfire101 · May 3, 2004

im building a 4 day split my ? is i want to maximize recovery ,but having debate on what days to plug in trap bar deadlifts and shrugs to do this. im thinking trap bar deadlifts and shrugs on back day.

back day would be then upper & lower back:

trap bar deadlifts 3 x 4-8
rows 3 x 6-8
chins 3 x 6-8
machine pullovers 3 x10-15
shrugs 2x 10-15
hyperextensions. 3x 10-15

xcelbeyond · May 4, 2004

That seems like A LOT of sets/excercises.

Why not just do one exercise for thickness and another for width. I would feel overtrained very quickly doing what you described.

xcel

dragonfire101 · May 4, 2004

That seems like A LOT of sets/excercises.

ya thats why i asked,but that is only done 1 time a week. Thing is t-bar deads i use to put on leg day ,but they task my back alot i use to put the hyper extensions on leg day also and the shrugs on chest day.

thickness-rows
width-pullups
finishing detail/flare-pullovers.