i posted this as a guideline to use to make programs. however you want to plan your splits is fine: full body, push-pull, etc
as for reps, IMO start out with more reps/few sets and as you progress do few reps/more sets.
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They get a program that lasts 74 weeks, and this week calls for a protocol of four sets of seven partial quarter arm extensions with an L-bar twist doing a 12-0-9 tempo with 32.9% of their projected monthly three rep max. Daniel John
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