Adding an Arm day to Anti-Flamingo

[Spencer Perkins]

My two biggest needs are to bring up legs and arms because they are far behind my chest/shoulders/back.

I’ve been loving the anti flamingo but after completing 12 weeks I decided to add an arm day to the split as well. What are your thoughts?

Push
Lower
Off
Back
Lower
Arms
Off

[BryceBahm]

[Joe]

[Spencer Perkins]

Appreciate the responses Joe and Bryce. I will implement the change and see what happens and how my progression and recovery is. I have been progressing very well and recovery is on point with the anti flamingo, so will see how it changes with adding arms which should be relatively easy to recover from. Thanks!

[Author]

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