[Michael]

Sorry I realised it’s not spaced out. Just put it again so it’s easier to read lol and SLDL in lower B was in the wrong spot.

Upper A:
Chest supported row 3 sets
Wide grip pull-down 2 sets
Single arm pull down 1 set
Incline smith press 2 sets
Sternal cable flys 1 set
Cross cable Tricep extension 3 sets
Single arm preacher curl DB 2 sets

Lower A:
Behind the back cable laterals 3 sets
Hack squats 2 sets
Leg extensions 2 sets
45d hip extension 1 set
Lying leg curl 2 sets
Seated calf raise 3 sets
Crunches 2 sets

Upper B:
Cable seated row 3 sets
Wide grip pull ups 2 set
Unilateral seated cable row 1 sets
Flat smith bench 1 set
Clavicular chest cable fly 2 sets
Db curl elbow supported 3 sets
Single arm cross body Tricep 2 sets

Lower B
Single arm cable laterals 2 sets
BB SLDL 1 set
Seated leg curl 2 sets
Smith machine squat 2 sets
Seated single leg extensions 2 sets
Smith machine calf raise 3 sets
Garhammer raise 2 sets

• This reply was modified 1 year, 1 month ago by  Michael.
• This reply was modified 1 year, 1 month ago by  Michael.

[Michael]

It’s not 3-4 sleeps , it’s 3 or 4 sleeps . So 3 sleeps 2-4 , 4 sleeps 6 , 5 sleeps can do as much as you want tbh but you want get anything more beyond 6-8

Thanks Jordan. I’m running around 2-5 sets max every 3 to 4 sleeps on how my U/L. Working great so far, thanks for all the info on your Insta too

[Michael]

Hey Jordan, I didn’t want to open a new thread for this.

But I read your captions on Instagram, and you say as well that 6 sets max every 3-4 sleeps.

Would 6 sets be an absolute max you would go. With 2-4 being a bit more “optimal”?

[Michael]

Thank you both!
Overall goal is just to lean out a bit more from here to get to more gaining. A few more weeks I think.

• This reply was modified 1 year, 2 months ago by  Michael.
• This reply was modified 1 year, 2 months ago by  Michael.

[Michael]

You look heavier and leaner? Which is progress

What are you trying to achieve?

I would diet a little more before a push pop you in an ideal place for small gain over every week

Thanks Meg, yeah just had a hard time seeing it initially lol.

Basically exactly that, just a bit heavier and leaner each time.

Plan is to cut a bit more and then go back to massing for a while

[Michael]

You look good bud, but question is

Are you happy with progress ? Do you think there’s anything you can improve on?

Thanks man,

Yeah I am. Do I wish I had more progress? Of course lol

But I learnt some lessons and have more info from the last mass phase, so definitely things to improve on next phase

• This reply was modified 1 year, 2 months ago by  Michael.

[Michael]

Ah damn that’s okay, admin could we please delete this? I’ll try reupload another time no biggie

[Michael]

Thank you everyone 🙂

[Michael]

Thank you!

[Michael]

Sorry I just wanted to add, but whether I work to a maximum volume for the session or not I’ll have to figure out myself based on performance.

But I just wanted to know your guys thoughts on the max session volume you would do for a bro split anyway. Thanks lol