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11-17-2017, 03:58 PM #1Member
- Join Date
- Aug 2016
- Posts
- 769
push pull leg ?
currently on 5 day split ,
chest
back
shoulders
legs
arm
rest
rest
looking to go
push
pull
leg
rest
repeat
anyone a big fan of push pull leg ? on and off cycle? how does youre look I was thinking
push
Barbell Flat Bench 4x10/8/8/6
Dumbbell Incline 4x10
Dumbbell or pec deck 4x10
seated Barbell shoulder press 4x10/8/86
Dumbbell side lateral 4x12
Dumbbell Front raise 3x10
Tricep Push down 3x10
Tricep Cable rope pull down 3x10
Pull
Pull-Up 4x Failure
Deadlift 4x10/8/8/6
Dumbbell Single Arm row 4x10
Seated Cable Row 4x10
Bent over rear cable fly 4x10
Cable face pull 4x10
Barbell Shrugs 4x10
Seated Bicep Curl 3x10
Cable hammer Curl 3x10
LEGS
Front Squat 4x10/8/8/6
Leg Press 4x10
LEg Curls Super set standing dumbbell lunge 4x10
Leg exstensions 4x20(Burn)
Calf raise 4x15
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11-18-2017, 06:59 PM #2
too complex for my liking...
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11-18-2017, 07:07 PM #3
If I was going to do push/pull it would be something like:
Day 1 Push
Day 2 Off
Day 3 Pull
Day 4 Off
Repeat
Push
Squats
Shoulder Press
Bench Press
Pull
Dead lifts
Bent over rows
Chin ups
and then adjust how many sets and reps you want to do depending on your goals, 3x10, 5x5,10x10, whatever... keep it simple..Last edited by kronik420; 11-18-2017 at 07:10 PM.
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11-20-2017, 11:17 PM #4
I only see quads. What about hamstrings? Leg curls will probably not do it.
NOTE: this is based on conversation only, I have not seen your development. I would expect a d ficiency in the hamstrings.
I actually split the quads and hamstrings up in my workouts.
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11-20-2017, 11:24 PM #5
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11-20-2017, 11:56 PM #6
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11-21-2017, 06:55 AM #7
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12-28-2017, 09:48 PM #8Associate Member
- Join Date
- Dec 2017
- Location
- Gains factory
- Posts
- 483
Love push, pull, legs, core, rest and repeat. Have crushed many plateaus like this. If I’m feeling funny ill do an arm do or accessory day. What i do especially with legs and push is alternate every week whether its shoulder heavy or chest heavy. Leg alternations would be ham or quad specific accessories.
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