My new upper-lower split and routines

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DESCRIPTION

Split: 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

Max Panko PATREON 4 favs
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FILES1 file
POSTEDFeb 2, 2025
ARCHIVEDJun 10, 2026