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@victorcourville 1) Incline Smith Press 2) Lying cable laterals 3) Machine Overhead press 4) Chest Supported row 5) Seated Leg Curl 6) Leg extension 7) Hack Squat 8) Hip Thrust 9) Barbell bicep curl 10) Cross cable extension

@gowdy Awesome!

@gowdy It’s basically a close grip row, so your upper arm is tucked close to your body. It biased the lats vs if your arms are flared out 90* from your body that biased the upper back

@gowdy No problem! Definitely try out a 4 day split! The bro split is kinda nice cause you can do more volume but you’re also fully recovered by the same time next week

@gowdy Just 4 days on Usually 2 on, 1 off, 2 on, 2 off It seems like it’s a lot of rest but I’ve been progressing really well on just a 4 day split

@asperd In my experience wider grip ends up being more lats because the lats lose tension at the top of the pull-down and by using a wider grip your arm starts a little lower. I would recommend using straps or versa grips for the lat pull down to make sure it’s your lats that fail not your...

@romo I might add in an extra set on one exercise if there’s like something I want to prioritize, but I think the exercise selection is pretty comprehensive so haven’t swapped any out.

@romo Yeah I do, still getting good results so far

@zobers I would do 1-2 sets per exercise to failure and if you don’t see progressive overload after a few weeks you can increase the volume

@wheatpenny It’s basically like 2-3 sets to warm up and then one set to failure usually 4-6 reps and then I’ll decrease the weight by like 10% for a back off set and try to get 6ish reps. Usually 3 minutes between the top set and back off set both going to failure

@dawn16 I usually do 1 set to failure and then a back off set for each Been seeing pretty good gains for the last few months doing this

@zobers I like a 4 day split - something like this Chest/biceps - Incline press, flat press, cable flyes, preacher curl, barbell curl Back - Wide grip lat pulldown, sagittal plane row, seated upper back row, bent over rows, reverse pec deck Shoulders / tricep - shoulder press, DB lateral...