Need help refining my legs/push/pull routine.

  1. New Member
    ironlonghorn's Avatar
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    Need help refining my legs/push/pull routine.


    I do a legs/push/pull/off then repeat routine. I have 3 different workouts for legs. My 1st leg routine is even between quad/ham/calf. Where as my second one is a lot more quad focused. My third is a lot more hamstring focused. Do you think it would be more beneficial for me to have 3 evenly distributed workouts?

    My second question is im doing to rounds of each cycle of 8-12 reps (hypertrophy) then doing the next two rounds 4-6 reps (strength). Do you think it would be smarter to stick to one or the other. Also thinking about doing dumbells for my presses during hypertrophy rounds and switching to barbells during strength.

    Thanks.

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    Torobestia's Avatar
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    In theory, I think everything you've suggested is a fine idea (shifting emphasis of leg workouts, cycling rep schemes, dumbbell work during hypertrophy phase). Curious, but how often do you cycle through everything? Once every two weeks?

    You might be able to get some good feedback on exercise selection/order as well if you wanted to share that.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  3. New Member
    ironlonghorn's Avatar
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    hypertrophy
    3-5 sets or each exercise, 8-12 reps

    legs A
    barbell squat
    dead lift
    leg extension
    lying leg curl
    seated calf raise
    leg b
    front squat
    leg press
    leg extensions
    hyperextensions
    standing calf raise
    leg C
    romian dead lift
    hack squat
    lying leg curl
    alt-standing leg curl
    hack calf raise

    push A
    incline barbell bench press
    decline barbell bench press
    arnold press
    flys

    A)straight bar pushdowns
    overhead rope ext
    alt each round
    b)rope pushdowns
    skull crushers

    pull
    a)overhead pulldowns
    overhand bent barbell row
    sing arm iso-lateral row
    preacher curl
    db pinwheel curl
    bend side raise

    B)undergrip pulldowns
    t-bar row
    iso-lateral row
    db curl
    ez bar reverse curl
    face-pulls

    Strength
    3-5 sets or each exercise, 4-6 reps

    legs A
    barbell squat
    dead lift
    leg extension
    lying leg curl
    seated calf raise
    leg b
    front squat
    leg press
    leg extensions
    hyperextensions
    standing calf raise
    leg C
    romian dead lift
    hack squat
    lying leg curl
    alt-standing leg curl
    hack calf raise

    push A
    incline dumbbell bench press
    decline dumbbell bench press
    overhead barbell press
    flys

    A)straight bar pushdowns
    overhead rope ext
    alt each round
    b)rope pushdowns
    skull crushers

    pull
    a)overhead pulldowns
    overhand bent barbell row
    sing arm iso-lateral row
    preacher curl
    db pinwheel curl
    bend side raise

    B)undergrip pulldowns
    t-bar row
    iso-lateral row
    db curl
    ez bar reverse curl
    face-pulls

    I was thinking about doing two rounds of each so alternating each week between hypertrophy and strength.
    •   
       

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    asooneyeonig's Avatar
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    TESTOSTERONE NATION | Do This Routine Instead of That Dumb One - Page 1

    read through this to answer your questions on hypertrophy
    you can call me "ozzie" for short.

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