Claviculars EXACT training split

This is my thoroughly crafted training split for maximum results

Im going to explain reoccurring principles first. RIR means reps in reserve, so the amount of reps in a set before you hit failure. Around 2 RIR is the most efficient way to train for hypertrophy.

You should do a warmup set with 75% of top set always for 4 reps (every excerise)

You should always rest for 4-5 minutes between each set, 2-3 after warmup is ok.

Day 1

Chest, tricep, shoulder, quad

-Incline Chest press (machine ideally)

2 sets of 4-6 reps with 1-2 sets left in reserve before failure. Do 1 warmup set of 75% of top set

-Tricep pushdown (easy bar)

2 sets 6-8 reps with 1-2 RIR same warmup principle

-Shoulder press (machine ideally)

2 sets 1-2 RIR

-Lateral raise

2 sets 6-8 reps 1-2 RIR

-Quad extensions

2 sets

Day 2 (all 2 sets 1-2 RIR)

Back, bicep, forearm, hamstrings

-Latpulldowns (wide grip)

-Narrow grip row

-Wide grip row

-Preacher curls

-wrist curls with a barbells

-seated hamstring curls

-calf raises

I train every single day, you dont need take rest days doing this split as the purpose is low volume high frequency. This is the most ideal way to train, as muscular atrophy occurs after 48 hours.