4-8 Back/Shoulder split

So one of my shoulder days is usually heavier on push movements and the next time I train them I do more fly movements.

  • Weighted pull ups 3 sets 2-3 reps + rear cable fly 3 sets 12-15 reps
  • Hex bar dead lift 4 sets 4-6 reps + standing shoulder press 4 sets 12-15 reps
  • Bent rows 4 sets 4-6 reps + side fly 4 sets 12-15 reps
  • Bent v handle bar rows 4 sets 12-15 reps + Front fly 4 sets 12-15 reps
  • Lat pull down 4 sets 12-15 reps + upright rows 4 sets 12-15 reps
  • Rear machine fly 4 sets 12-15 reps

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