Is this a good routine ?

[Alexisss]

Wanted to know your opinion on this P/P/L/1DAYOFF/REPEAT routine:

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

Notes of the authors are only that if one wants to add deadlift to pull day, it would be fine.

What do you guys think ? If one goals are aesthetics, bodybuilding, max hypertrophy gains.

Thanks in advance !!!

[Khazima]

Looks good, is it working for you? As for your goals, how's your diet?

[Alexisss]

Looks good, is it working for you? As for your goals, how's your diet?

I am going to start it on Wednesday, next week. Until then, Saturday; Sunday and Monday I am going to the gym with my friend only to do the compounds to perfect form, because this matters to me the most. I am a beginner and no routine is good or bad and would work if my form is bad.

[Docd187123]

I would definitely add in deadlifts on pull days

[Alexisss]

I am going to start it on Wednesday, next week. Until then, Saturday; Sunday and Monday I am going to the gym with my friend only to do the compounds to perfect form, because this matters to me the most. I am a beginner and no routine is good or bad and would work if my form is bad.

So, I have the knowledge needed for nutrition, basically for all goals. The thing is, I am on a crossroad whether to take on goal or another. This friend of my mine, he is beast and seems to know a lot and he advised me to start on this routine but as to goals he laid it down on me that I must decide that because it is my own body. He said to get my nutrition on check and to meet him tomorrow in the gym so that he can teach me the lifts one by one so that I can begin the routine next week. That is probably good, I suppose.

The thing is, I have been doing a lot of ****ed up shit because I am a former obese guy and because of the fact I had no knowledge of nutrition but a lot of will power I ended up skinny fat. Here is how I look:
Here is how I look : pic 2 is flexed tinypic.com/r/fuvr68/8 tinypic.com/r/r1eye0/8 Yep, skinny fat as hell.
And I am confused about whether I should lean bulk or cut. My friend's opinion is that I am lean and shouldn't even consider cutting because I am only 18 and I can achieve the most at this age.

He said I should lean bulk and add muscle mass, the clean way - about 2 pounds a month gain and a small surplus of about 250 calories and then when I decide to get shredded, I should have a cut to some digits which will make me happy and that way he said it wouldn't be even a huge and long cut because I will be starting relatively lean and with a clean bulk I will not add a visible amount of fat, I would even look 10x better the more mass I get he said.

The problem is, I am not sure, and that's why I wanted to ask you guys for the whole plan, including the training of course.

Thanks

[Alexisss]

Guys ?

[Khazima]

So, I have the knowledge needed for nutrition, basically for all goals. The thing is, I am on a crossroad whether to take on goal or another. This friend of my mine, he is beast and seems to know a lot and he advised me to start on this routine but as to goals he laid it down on me that I must decide that because it is my own body. He said to get my nutrition on check and to meet him tomorrow in the gym so that he can teach me the lifts one by one so that I can begin the routine next week. That is probably good, I suppose.

The thing is, I have been doing a lot of ****ed up shit because I am a former obese guy and because of the fact I had no knowledge of nutrition but a lot of will power I ended up skinny fat. Here is how I look:
Here is how I look : pic 2 is flexed tinypic.com/r/fuvr68/8 tinypic.com/r/r1eye0/8 Yep, skinny fat as hell.
And I am confused about whether I should lean bulk or cut. My friend's opinion is that I am lean and shouldn't even consider cutting because I am only 18 and I can achieve the most at this age.

He said I should lean bulk and add muscle mass, the clean way - about 2 pounds a month gain and a small surplus of about 250 calories and then when I decide to get shredded, I should have a cut to some digits which will make me happy and that way he said it wouldn't be even a huge and long cut because I will be starting relatively lean and with a clean bulk I will not add a visible amount of fat, I would even look 10x better the more mass I get he said.

The problem is, I am not sure, and that's why I wanted to ask you guys for the whole plan, including the training of course.

Thanks

I agree with your friend, no need to cut as a teenager unless you're over 20% bodyfat IMO.

However as a complete beginner I think push pull legs 2x a week is way too much volume to start off with, I'd suggest to start a full body routine and use it 3-4 times a week. Look up starting strength program's, Jason blaha has a good beginner routine look up juggernautfitnessTV on YouTube and it's in all the descriptions or look up icecream fitness 5x5. He also has some helpful videos on form, however the internet is a gold mine of information on form.

[Bama Boy]

The fibularis longus is the muscle in your calf that sits in front of the larger calf muscles. When this one is exercised properly it will help the actual calf muscle look larger. The only way that ice found to effectively work this is with seated calf raises.

[gmantheman]

I would definitely add in deadlifts on pull days

Wouldn't that interfere with squats the following day? I know I couldn't do deads and then the following day do squats.

[Khazima]

Wouldn't that interfere with squats the following day? I know I couldn't do deads and then the following day do squats.

It can a little bit but if your not a powerlifter then its fine for aesthetic goals. The lower back pump is intense thought.

my current program has squats and deadlifts on the same day, and very minimal deadlifts because generally your deadlift goes up with your squat.

[gmantheman]

It can a little bit but if your not a powerlifter then its fine for aesthetic goals. The lower back pump is intense thought.

my current program has squats and deadlifts on the same day, and very minimal deadlifts because generally your deadlift goes up with your squat.

I actually squat and dead the same day during one of my lower body days. The other lower body day I wont do deads.

[Khazima]

I actually squat and dead the same day during one of my lower body days. The other lower body day I wont do deads.

yeah that's all that really necessary to keep the motor pattern etc. Unless you're looking for posterior chain development in which case once a week is still enough but if that was one of my goals id do it more often.

[gmantheman]

yeah that's all that really necessary to keep the motor pattern etc. Unless you're looking for posterior chain development in which case once a week is still enough but if that was one of my goals id do it more often.

The day I don't dead I will do pull thrus or weighted hypers and GHR.

[Docd187123]

Wouldn't that interfere with squats the following day? I know I couldn't do deads and then the following day do squats.

It could but there are several ways around that. For example you could switch the days of each workout around so there's a day between squats and deads, you can take a rest day in between the current pull and legs day, etc.

I squat 3 times per week and the day I do deadlifts I also squat but I do a light squat day for those workouts.