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Old 10-22-2013, 12:16 AM   #1
BigJosh
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Join Date: Mar 2011
Location: Central California
Posts: 4,032
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
Reputation: 241051
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Default BigJosh's 4 day bro split bro

I've been doing 5/3/1 between 1.5-2 years. I decided about a week ago that I needed a change.
There were a few reasons for the change, the biggest one being that my lower back is jacked, as I have shared in other threads. And the beating that it took from 2 lower body days a week was just too much. I can't take the pain anymore.
The secondary reason is I just wanted to try a different approach. Something new to maybe stimulate some muscle and growth and generate some new excitement about training.

My Split will look like this:
Day 1: Chest/Bi (come at me bro)
Day 2: Quads/hams/glutes/abs
Day 3: Shoulders/triceps
Day 4: Back/traps/abs/calves(maybe)

Ideally I will lift 2 days on, one off, 2 on, 2 off. This may not always workout for me between work, family , etc, so I will remain flexible. But I will always lean toward more rest days then less, never do more than 2 workout days in a row.

Join me bros, as I train like a bro, for the sake of bro kind. Come at me!*


*No bros were harmed in the making of this routine. All bro references are for entertainment purposes only. Not for human consumption. Void where prohibited.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.

Last edited by BigJosh; 10-22-2013 at 12:44 AM.
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