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I was goin do pplPPLx and found this

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- Thu, 30 Nov 2017 19:32:53 EST nDVGKTL4 No.94518
File: 1512088373557.jpg -(33382B / 32.60KB, 640x1138) Thumbnail displayed, click image for full size. I was goin do pplPPLx and found this
I like the look of this and wondering if any one has done anything similar
It uses different methods than I'm used to like pre exhausting your muscles with ISO exercises then doing your compounds.

Depending on how it goes I may only do one leg day then go to some kickboxing circuit class (just to mix up what I do) do a lot of squats lunges and rupees there any way.

https://www.elitefts.com/education/training/bodybuilding/shelby-starnes-3-way-hypertrophy-split/
>>
William Shittingford - Sat, 02 Dec 2017 07:46:40 EST QRbgnf6i No.94525 Reply
Goin try chest today but swap dips with decline bench as nod up mststiom where I'm goin

Chest
>Pec-dec (to pre-exhaust): 3 sets of 12 reps
>Incline Dumbbell Press: 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)
>Dips: 2 sets to failure (add weight if you can)
Shoulders
>Seated Dumbbell Laterals - 3 sets of 12 reps
>Bent-over Dumbbell Lateral - 3 sets of 25 reps
>Barbell Overhead Press – 3 sets of 8 reps
Triceps
>Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight)
>Ez-Bar Skullcrushers: 3 sets of 15 reps

Day 2

Back

>Wide Grip Pulldown: 4 sets of 15 reps
>Dumbbell Row Deadstops: 4 sets of 10 reps
>Dumbbell Shrugs: 3 sets of 12 reps
>Floor Deadlifts: 3 sets: 1 x 5, 1 x 4, 1 x 3
>EZ-Bar Curls: 4 sets: 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight
>db curls 3 second negative 3x8
>Machine Curl: 1 set of 20 reps

Day 3

Legs
>Lying Leg Curls: 4 sets: 15 reps, 12 rep, 10 reps, 8 reps.
>Leg Press: 3 sets: 1 x 20, 1 x failure, 1 x failure
>Squats: 1 set of 20 reps
>Stiff Leg Dumbbell Deadlifts: 4 sets of 10 reps
>Standing Calf Raises (or Calves on Leg Press) – 4 sets of 12 reps
>Seated Calf Raises – 4 sets of 15 to 20 reps
>>
William Sanningweg - Sun, 03 Dec 2017 14:15:14 EST QRbgnf6i No.94527 Reply
>>94518
I've done chest and back day and it feels like a good new method.

I'm seeing how It's going to work.
Hit the ISO exercises while your fresh and you really feel that concentration in the muscles more compared to the compound exercises.
because your muscles are fatigued afterwards you feel your muscles working harder than normal.

Combining this with the keto diet so I'll see how it g ones I til the end of the year

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