AllTheGainz
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I've started doing a push pull legs plan and it started off good, but now I'm plateauing and I'm thinking I might be over training.
I tried to base each day off a compound lift then work into isolating muscle groups, but I think the volume is just too much.
Monday. Push muscles(Chest shoulders and triceps)
Chest: Bench Press (5x5)
Incline Dumbell Press(3 sets)
Machine incline press (3 sets)
Machine flys (3 sets)
Shoulders: Dumbell Press (3 sets)
Triceps: Pushdowns (3 sets)
Lying Tricep Dumbell Extensions ( 3 sets)
Tuesday. (Legs/Forearms)
Quads: Squats (4 sets)
Leg Press (4 sets)
Leg Extensions (3sets)
Leg Curls Standing (4 sets)
Leg Curls Lying (3 sets)
Calf Raises (5 sets)
Wrist curls curls (5 sets)
Wedesday. Pull muscles. (Back/Biceps)
Back: Deadlifts (5x5)
Wide Grip Pulldowns (3sets)
Barbell Rows (3 sets)
One arm dumbell rows(3 sets)
Bent over lateral raises(3 sets)
Biceps:
Barbell curls (3 sets)
Incline DB Curls(4 sets)
Ez Bar curls (4 sets)
Preacher Curl Machine (4 sets)
Thursday. Push muscles. (Chest shoulders and triceps)
Chest: Incline barbell press (3sets)
Barbell decline press (3 sets)
Dumbbell press (3sets)
Machine decline press (3 sets)
Chest flys cable (3sets)
Shoulders. Military press (3 sets)
Triceps. Dips (3 sets)
Tricep push downs (3 sets)
Friday. (Legs/Forearms)
Barbell Split squats (4 sets)
Squats (4 sets)
Leg press(3 sets)
Leg curls ( 4 sets)
Seated calf raises(5 sets)
Reverse wrist curls(5 sets)
Saturday. Pull muscles. (Back/Biceps)
Back:
Wide Grip Pull-ups (3 sets)
Close Grip Pull Downs (3 sets)
Chin ups(3 sets)
Bent Rows (3sets)
Face Pulls(3 sets)
Biceps:
Hammer curls (3 sets)
Barbell preacher curls( 3 sets)
21s (2sets)
I feel like I'm all over the place with this plan, I've never made a plan like this so I expect it to be god awful or completely off balance but I figured I'd try anyway.
I tried to base each day off a compound lift then work into isolating muscle groups, but I think the volume is just too much.
Monday. Push muscles(Chest shoulders and triceps)
Chest: Bench Press (5x5)
Incline Dumbell Press(3 sets)
Machine incline press (3 sets)
Machine flys (3 sets)
Shoulders: Dumbell Press (3 sets)
Triceps: Pushdowns (3 sets)
Lying Tricep Dumbell Extensions ( 3 sets)
Tuesday. (Legs/Forearms)
Quads: Squats (4 sets)
Leg Press (4 sets)
Leg Extensions (3sets)
Leg Curls Standing (4 sets)
Leg Curls Lying (3 sets)
Calf Raises (5 sets)
Wrist curls curls (5 sets)
Wedesday. Pull muscles. (Back/Biceps)
Back: Deadlifts (5x5)
Wide Grip Pulldowns (3sets)
Barbell Rows (3 sets)
One arm dumbell rows(3 sets)
Bent over lateral raises(3 sets)
Biceps:
Barbell curls (3 sets)
Incline DB Curls(4 sets)
Ez Bar curls (4 sets)
Preacher Curl Machine (4 sets)
Thursday. Push muscles. (Chest shoulders and triceps)
Chest: Incline barbell press (3sets)
Barbell decline press (3 sets)
Dumbbell press (3sets)
Machine decline press (3 sets)
Chest flys cable (3sets)
Shoulders. Military press (3 sets)
Triceps. Dips (3 sets)
Tricep push downs (3 sets)
Friday. (Legs/Forearms)
Barbell Split squats (4 sets)
Squats (4 sets)
Leg press(3 sets)
Leg curls ( 4 sets)
Seated calf raises(5 sets)
Reverse wrist curls(5 sets)
Saturday. Pull muscles. (Back/Biceps)
Back:
Wide Grip Pull-ups (3 sets)
Close Grip Pull Downs (3 sets)
Chin ups(3 sets)
Bent Rows (3sets)
Face Pulls(3 sets)
Biceps:
Hammer curls (3 sets)
Barbell preacher curls( 3 sets)
21s (2sets)
I feel like I'm all over the place with this plan, I've never made a plan like this so I expect it to be god awful or completely off balance but I figured I'd try anyway.
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