[Niilo Niemi]

Or would you change the push and pull at all

[Niilo Niemi]

Thanks Oscar and Hilly. Do you think I should run with the push and pull sessions or switch them to an upper session? So it would be 1 on 2 off rhythm. Any upper layouts to suggest besides the one Oscar had in mind? 🙂

[Niilo Niemi]

.

[Niilo Niemi]

Other approach i was thinking would be the one below so please help which one would suit better !!

PUSH
Smith incline 1×5-10
Overhead press 1×5-10
Narrow smith press 1×5-10
Pec deck 2×5-10
Bar pushdown 2×5-10
Laterals 3×8-12

REST

PULL
Hs pulldown 2×5-10
Upperback row 2×5-10
Widegrip pulldown 2×5-10
V-grip row 1×5-10
Rear delt fly 1×8-12
Preacher curl 3×5-10

REST

REPEAT

[Niilo Niemi]

swap out machine chest press for pec deck. U have too much pressing. I would do it like this:

Incline press
Shoulder press
Pec deck
Laterals
Close grip bench
Tricep extension

[Niilo Niemi]

Thanks Jordan, any recommendations on volume how it would be spread out over those training days? How would you do it :)!

[Niilo Niemi]

Any bodybuilders have an opinion on this before I start the split? Im wondering if the arm days are too much to recover from since now 4 days when arms are getting “worked”

[Niilo Niemi]

I was just interested if anyone would do changes to core or movements of the split!

[Niilo Niemi]

Squats, hip hinges, leg curls and extensions are impossible for me. I could do calves and abductors but ive went with just cardio for now.