Tag: back extension
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Phase 3: My First Upper/Lower Split — The Frequency Shift That Changed Everything
Phase 3 was the biggest structural shift yet — moving from body part splits to a true Upper/Lower framework, hitting each muscle group twice a week. Here’s the full breakdown and ending weights.
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Phase 2: Core & Refinement — Dropping the Arm Day and Getting Smarter
Phase 2 dropped the dedicated arm day, added real core programming, and introduced barbell work. Here’s how the muscle group pairings evolved and where the weights ended up.