Hey Coach,
I hope that this post finds you well.
I’m a neuro type 2b and recently i started to train using unified training split (1 movement per day + assistance) 5 days a day. I’ve doing this for about two months. Prior to that I’ve always did a muscle group twice a week. At the moment i am feeling that the current approach is not the best for me and i would like to switch back to training a muscle group 2 times a week and even more. I’ve reviewed your program " Best damn workout Plan" and my question is how this can be fine-tuned to meet my specific requirements? At the moment i would like to change two exercises due to fact that i do not like them. Could you please share if the changes are appropriate ?
Wednesday – Workout A2
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set < ---- can i here do chin ups for 2 sets of 6 and one all-out heavy double rest/pause
Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Thursday – Workout B2
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set <<< — can i here do flys for 2 sets of 8 and 6-8-10 drop set
Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
Friday – Workout A3
Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set <<< – can i here do pull ups for 2 sets of 6 with one all-out heavy double rest/pause set
Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday – Workout B3
Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set <<< — can i here to back squat for 2 sets of 6 and one all-out heavy double rest/pause set
Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Thank you Coach!
Kind regards,
George