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Thread: Could someone experienced take a look on this P/P/L routine

  1. #1
    Cenzo is offline New Member
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    Could someone experienced take a look on this P/P/L routine

    Hello, my main questions are that, is this enough volume and is this routine balanced? 2 cycles per week.

    Push 1:

    BB bench press 3x12
    incline DB bench press 3x12
    dumbbell ohp 3x12
    db incline fly 3x12
    standing cable fly 3x12
    lateral raises 3x12
    cable tricep pulldown 3x12

    Pull 1:

    5 sets of pull ups
    wide lat pull downs 3x12
    cable pullover 3x12
    BB trap 3x12
    DB rear delt raise
    Hammer curls 3x12

    Legs+abs:

    Squats 3x12
    Leg press 3x12
    Machine curl 3x12
    Machine extensions 3x12
    BB calve 3x12
    Hanging leg raise 3x12
    Ab wheel 3x12

    Push 2:

    BB ohp 3x12
    DB ohp 3x12
    DB incline bench press 3x12
    DB lateral raise 3x12
    Standing lateral raise(lighter weight) 3x12
    Tricep extension 3x12
    Plank

    Pull 2:

    Cable row 3x12
    Narrow latpulldown 3x12
    DB row 3x12
    BB trap 3x12
    rear delt 3x12
    BB bicep curl 3x12

    Thanks for reading.

  2. #2
    Cenzo is offline New Member
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    Adding some stats too,
    22 years old, 183cm/6"0 83kg 182lbs
    Trained seriously for 1 year, not on cycle.

  3. #3
    The Deadlifting Dog's Avatar
    The Deadlifting Dog is offline Knowledgeable Member
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    is legs 2 the same as legs 1?
    do you do push/pull/legs/push/pull/legs rest?

    seriously lacking in hamstrings.
    you should be shot for not deadlifting.

  4. #4
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    Quote Originally Posted by Cenzo View Post
    Hello, my main questions are that, is this enough volume and is this routine balanced? 2 cycles per week.

    Push 1:

    BB bench press 3x12
    incline DB bench press 3x12
    dumbbell ohp 3x12
    db incline fly 3x12
    standing cable fly 3x12
    lateral raises 3x12
    cable tricep pulldown 3x12

    Pull 1:

    5 sets of pull ups
    wide lat pull downs 3x12
    cable pullover 3x12
    BB trap 3x12
    DB rear delt raise
    Hammer curls 3x12

    Legs+abs:

    Squats 3x12
    Leg press 3x12
    Machine curl 3x12
    Machine extensions 3x12
    BB calve 3x12
    Hanging leg raise 3x12
    Ab wheel 3x12

    Push 2:

    BB ohp 3x12
    DB ohp 3x12
    DB incline bench press 3x12
    DB lateral raise 3x12
    Standing lateral raise(lighter weight) 3x12
    Tricep extension 3x12
    Plank

    Pull 2:

    Cable row 3x12
    Narrow latpulldown 3x12
    DB row 3x12
    BB trap 3x12
    rear delt 3x12
    BB bicep curl 3x12

    Thanks for reading.
    It'll work as long as you focus on progressive overload and eat enough food.

    training 6 days a week is a little overkill for me but it's not like you can't do it.....

    Also add in dead lifts to 1 of your pull days.

  5. #5
    GearHeaded is offline Trying to make money by wrecking YOUR health
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    I'd at least double your squat volume . squats should be your main lift for legs and 3 sets isn't enough .
    I'd add in deadlifts, snatch grip rack pulls, and bent over barbell rows to your pull days
    I'd add in barbell incline Bench press to your push days

    doing every single exercise to sets of 12 is not ideal. you should hit multiple ranges . some exercises , like overhead barbell press you may be hitting reps of 6 , then other exercises like dumbbell presses perhaps hitting reps of 15 (that way your shoulders are hit with multiple rep ranges and stimulating more fiber types)

  6. #6
    Cenzo is offline New Member
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    Thanks for feedback everyone

  7. #7
    Clove1234 is offline Associate Member
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    Quote Originally Posted by The Deadlifting Dog View Post
    is legs 2 the same as legs 1?
    do you do push/pull/legs/push/pull/legs rest?

    seriously lacking in hamstrings.
    you should be shot for not deadlifting.
    Everyone needs to know this

  8. #8
    Clove1234 is offline Associate Member
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    Stop focusing on quantity, focus on quality. I do ppl routines and generally speaking i keep it to four maybe five workouts each session. I either end with or start with my heavy compound today. I also quit obsessing over sets and reps. (Unless you are doing some kind of programming)

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