Max Panko
patreon
My new upper-lower split and routines
🕑 Added 2025-02-02 22:11:05 +0000 UTCSplit: Upper A, Lower, Rest, Upper B, Lower, Rest
Upper A:
Smith machine incline bench 2xfailure
Machine chest press 1xfailure
Lat pulldown 2xfailure
Chest support upper back row or T bar row 2xfailure
Chest support machine row 1xfailure
Cable lateral raises (single arm) 2xfailure
Cable rear delt pulls (single arm) 2xfailure
Smith machine shoulder press 1xfailure
Single arm tricep extensions 2xfailure
Tricep overhead extensions 1xfailure
Upper B:
Smith machine incline bench 2xfailure
Lateral delt raises (single arm) 2xfailure
Rear delt pulls 2xfailure
Machine chest fly 2xfailure
Lat pulldown 2xfailure
Chest support upper back row 2xfailure
Chest support machine row 1xfailure
Smith machine shoulder press 1xfailure
Single arm tricep extension 2xfailure
Tricep overhead extension 1xfailure
Lower (Plus biceps):
Smith machine squat 2xfailure
Smith machine RDL 2xfailure
Seated hamstring curl 2xfailure
Single leg extensions 2xfailure
Double cable curls 2xfailure
DB hammer curls 1xfailure
Leg press calf raises 3xfailure
Comments
Guneet Sidhu
Hello, can you tell me how many sets of every exercise do I need to do? and how many Reps per set?
Gantsooj Boldbaatar
Hi, is there have any video for that exercise routine? Because some exercise not famous to know and i want to see real detail example
