jwstoick
New member
- Awards
- 0
I did push/leg/pull for about 8 months and my chest and back grew tremendously but arms and shoulders started to fall behind. For the past month I switched to chest/back, legs, arms/shoulders which has been working good except for I started cutting and now the chest/back day is just too much for me. I put together a routine that still is push leg pull oriented but also focuses a little more on arms and shoulders. Also I have a quad dominant and hamstring dominant leg day. Let me know what you think.
Push
Bench 4x4-6
Incline dumbbell 4x8-12
Cables flies 3x12-15/Side lateral raise 4x8-12
DB Tricep extension 3x8-12
Tricep push down 3x8-12
Pull
Wide grip pull-ups 30reps
Pendlay row 4x4-8
Lat pull downs 3x8-12
Hammer row 3x 12-15
DB Curl 3x8-12
Hammer Curl 3x8-12/rear delts 3x12-15
Legs
Squat 4x4-8
Hack squat 5x10-15
Walking lunges 4x10-15/leg curl 4x10-15
Calves/abs
Shoulders/chest
OHP 4x4-8
Decline DB Press 4x8-12/Side lat raise 4x8-12
Arnold press 3x8-12/rear delt 4x15-20
Flat cable press 2x12-15/cable side lat 2x12-15
Back/arms
Tbar row 3x8-12
Barbell curl 3x6-10/DB ext 3x6-10
Close grip late pulldown 3x12-15
Single preacher curl 3x8-12/push downs 3x8-12
Cable hammer 3x12-15/reverse Tricep 3x12-15
Legs
Romanian deadlifts 3x5-8
Leg press 4x12-15/leg curl 4x8-12
Goblet squat 4x12-15/glute game raise 2x12-15
Calves/abs
Push
Bench 4x4-6
Incline dumbbell 4x8-12
Cables flies 3x12-15/Side lateral raise 4x8-12
DB Tricep extension 3x8-12
Tricep push down 3x8-12
Pull
Wide grip pull-ups 30reps
Pendlay row 4x4-8
Lat pull downs 3x8-12
Hammer row 3x 12-15
DB Curl 3x8-12
Hammer Curl 3x8-12/rear delts 3x12-15
Legs
Squat 4x4-8
Hack squat 5x10-15
Walking lunges 4x10-15/leg curl 4x10-15
Calves/abs
Shoulders/chest
OHP 4x4-8
Decline DB Press 4x8-12/Side lat raise 4x8-12
Arnold press 3x8-12/rear delt 4x15-20
Flat cable press 2x12-15/cable side lat 2x12-15
Back/arms
Tbar row 3x8-12
Barbell curl 3x6-10/DB ext 3x6-10
Close grip late pulldown 3x12-15
Single preacher curl 3x8-12/push downs 3x8-12
Cable hammer 3x12-15/reverse Tricep 3x12-15
Legs
Romanian deadlifts 3x5-8
Leg press 4x12-15/leg curl 4x8-12
Goblet squat 4x12-15/glute game raise 2x12-15
Calves/abs