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Unread 11-02-2016, 12:09 PM
ajm587 ajm587 is offline
Senior Member
Join Date: Aug 2015
Posts: 125
Default Decided to stick with 4 days/week frequency. How's this 4 day Helms split?

From his book and video series:

For progression, I'll add weight once all sets use the top amount of reps i.e. double progression.

Monday Upper 1:
Bench 4x 4-6
Row 3x 6-8
Incline DB 3x 8-12
Chin ups 3x 8-12
Triceps 3x 8-12
Biceps 3x 8-12
Lateral Raise 3x 8-12

Tuesday Lower 1
Squat 4x 4-6
Leg extension 3x 8-12
Leg curl 3x 8-12
Standing calf 4x 6-8

Thursday Upper 2
Flat Dumbbell Press 3x 8-12
Lat Pull Down 3x 8-12
Over Head Press 3x 8-12
Row 3x 8-12
Chest Flys 2x 12-15
Triceps 2x 12-15
Biceps 2x 12-15

Friday Lower 2
Deadlift 4x 4-6
Leg Press 3x 8-12
RDL 3x 8-12
Leg extension 3x 8-12
Leg curl 3 x 8-12
Seated calf 4x 8-12
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Unread 11-02-2016, 12:56 PM
semipartial semipartial is offline
Join Date: Jul 2016
Location: The Netherlands
Posts: 298

Pretty okay. I don't see ABS or side delts though.
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Unread 11-02-2016, 01:32 PM
lylemcdonald lylemcdonald is offline
Join Date: Dec 2015
Posts: 1,204

Look, dude. Just stop. Stop casting about for the perfect program.

As long as it meets general principles, it's fine and you will make better progress actually starting to train than trying to find the perfect program, diet, etc.
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Unread 11-02-2016, 03:15 PM
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zLeeKo zLeeKo is offline
Senior Member
Join Date: Nov 2015
Location: Belgrade, Serbia
Posts: 735

He actually opened 9 threads like this if you check his thread history.
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