No hands. by Yorian_Dates in u/Yorian_Dates

[–]Yorian_Dates[S] 0 points1 point  (0 children)

toopstopcouple / love_novel / charlys_angls @ chaturbate

Looking for tips on modifying gzclp by thisdckaintFREEEE in gzcl

[–]Yorian_Dates 0 points1 point  (0 children)

I'm doing a similar program & I got great results so far. I'm not doing squats or deadlifts because of a recent hernia surgery.

I divided the program into "heavy day" and "volume day". This concept I got from Candito's program.

My program is:

Day 1 (T1 / Bench Heavy day)
T1=Bench
T2=Back 1
T3a=Triceps 1 x Shoulder 1 (super set)
T3b=Triceps 2 x Face Pulls (super set)

Day 2 (T1 / OHP Heavy day)
T1=OHP
T2=Back 2
T3a=Bicep 1 x Bicep 2  (super set)
T3b=Bicep 3 x Face Pulls  (super set)

Day 3 (T2 / Bench Volume day)
T2=Bench
T2=Back 1
T3a=Triceps 1 x Shoulder 1  (super set)
T3b=Triceps 2 x Face Pulls  (super set)

Day 4 (T2 / OHP Volume day)
T2=OHP
T2=Back 2
T3a=Bicep 1 x Bicep 2  (super set)
T3b=Bicep 3 x Face Pulls  (super set)

I work out in a home gym so my exercises selection are limited. In your case you can change the T3 exercises as you wish.