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Thread: push pull leg ?

  1. #1
    Jonbana is offline Member
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    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

  2. #2
    kronik420's Avatar
    kronik420 is online now Anabolic Member
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    too complex for my liking...

  3. #3
    kronik420's Avatar
    kronik420 is online now Anabolic Member
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    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.

  4. #4
    charger69's Avatar
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    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.

  5. #5
    Obspowerstroke's Avatar
    Obspowerstroke is offline "Convert Emotion to Willpower"
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    Quote Originally Posted by charger69 View Post
    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.
    Give me your ham layout please. I only do curls and my hams suck hind tit.

  6. #6
    charger69's Avatar
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    Quote Originally Posted by Obspowerstroke View Post
    Give me your ham layout please. I only do curls and my hams suck hind tit.
    Killer back!
    Im with you. Pro judge told me I needed to work on the hams. This routine is helping.
    High leg press (for hams)
    Ss standing leg curl
    Plate loaded leg curl
    Ss lying leg curl- close feet
    Db deadlift
    Ss 1 leg seated curl

  7. #7
    Obspowerstroke's Avatar
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    Quote Originally Posted by charger69 View Post
    Killer back!
    Im with you. Pro judge told me I needed to work on the hams. This routine is helping.
    High leg press (for hams)
    Ss standing leg curl
    Plate loaded leg curl
    Ss lying leg curl- close feet
    Db deadlift
    Ss 1 leg seated curl
    Gotta try that. Thanks for the compliment. My hams are a joke.

  8. #8
    Clove1234 is online now Associate Member
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    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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