Hi all,
Currently on a 4x @sandys split that suits my own schedule.
I try to employ a HIT mindset, also because it's a bit more time-friendly and I can bang shit out.
The Leg days are fairly okay, given I do something like (twice a week):
3x - Squat + leg extensions / (Smith Squats + leg extensions) [each]
3x - RDL + leg curl [each]
for the two leg days. This yields ~12 sets per muscle group in the week (for each of quads and hamstrings; and calves I count separately).
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However, for the upper body days, I find this to be a challenge on the pushing-related muscle groups like the delts.
I typically do (twice a week):
3x - chest-press and shoulder press (with wider grip to hit the lateral delts more)
3x - a pulldown/pullup and horizontal row. I find rear delts can be fit with these rows, but otherwise supplement with rear-delt fly machine.
Arms will follow suit after these exercises.
I occasionally sprinkle lateral raises depending if I can use them when it's not so busy.
However, I find that I am probably doing more frontal-delt work, and ponder if one of my push days should just have lateral raise work instead of another shoulder press.
----------------------------------
Am keen to hear feedback or other ideas. I try not to do too many exercises only because of time constraints and just want to get bang-for-buck.
Currently on a 4x @sandys split that suits my own schedule.
I try to employ a HIT mindset, also because it's a bit more time-friendly and I can bang shit out.
The Leg days are fairly okay, given I do something like (twice a week):
3x - Squat + leg extensions / (Smith Squats + leg extensions) [each]
3x - RDL + leg curl [each]
for the two leg days. This yields ~12 sets per muscle group in the week (for each of quads and hamstrings; and calves I count separately).
----------------------------------------
However, for the upper body days, I find this to be a challenge on the pushing-related muscle groups like the delts.
I typically do (twice a week):
3x - chest-press and shoulder press (with wider grip to hit the lateral delts more)
3x - a pulldown/pullup and horizontal row. I find rear delts can be fit with these rows, but otherwise supplement with rear-delt fly machine.
Arms will follow suit after these exercises.
I occasionally sprinkle lateral raises depending if I can use them when it's not so busy.
However, I find that I am probably doing more frontal-delt work, and ponder if one of my push days should just have lateral raise work instead of another shoulder press.
----------------------------------
Am keen to hear feedback or other ideas. I try not to do too many exercises only because of time constraints and just want to get bang-for-buck.