push pull leg ?

[Jonbana]

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

[kronik420]

too complex for my liking...

[kronik420]

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..

[charger69]

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.

[Obs]

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.

[charger69]

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

[Obs]

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.

[Clove1234]

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.