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  #11  
Unread 02-21-2017, 01:29 PM
gymguy6969 gymguy6969 is offline
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I would do it like I posted below, but then again I do 3 upper body days a 2 lower body days.

2. Upper (Heavy chest/ moderately-heavy back, shoulders, arms)
BB Bench Press 4x6
Pendlay Row 3x8
Incline BB Bench Press 3x8
Vertical Row 2x10
Seated DB Press 3x12
Side Laterals 3x12
Biceps Curls 3x8
Triceps Pushdowns 3x12
Facepulls or rear delt work 3x12-15

6. Upper (Moderately-heavy shoulders / light chest, back and arms)
OHP 3x8
Vertical Row 3x10
DB Press or Hammer Strength Press 3x10
Horizontal cable row 3x12
Peck Deck 3x12
Side Laterals 3x12
Biceps Curls 3x8
Triceps Pushdowns 3x12
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  #12  
Unread 03-12-2017, 12:31 PM
Purple Haze Purple Haze is offline
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Thank you very much, guys!
I need to rethink my routine.
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  #13  
Unread 03-12-2017, 04:30 PM
Voodoo Voodoo is offline
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Quote:
Originally Posted by Determinism View Post
Maybe it's a good idea to start with bench press on the first upper day and start with OHP on the second upper day. Of course you can add bench press as a secondary movement on the second upper day. If so, aim for 10-12 reps instead of 6-8.
That's what I'd do if I were looking to focus on OHP.
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  #14  
Unread 03-13-2017, 03:35 AM
BigPecsPeter BigPecsPeter is offline
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Honestly speaking, the best way to do specialisation is to get away from this kind of insistence on sticking to the "everything twice a week" mantra. There are more efficient ways to specialise than trying to force an intermediate level split routine to fit anything and everything.
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  #15  
Unread 03-20-2017, 10:13 AM
Purple Haze Purple Haze is offline
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Quote:
Originally Posted by BigPecsPeter View Post
Honestly speaking, the best way to do specialisation is to get away from this kind of insistence on sticking to the "everything twice a week" mantra. There are more efficient ways to specialise than trying to force an intermediate level split routine to fit anything and everything.
This is a very wise advice.
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