Push pull legs

  1. Push pull legs


    Hey guys been running this ppl I found on another site for a while. Just wondering what everyone's critics of it were or how to improve it. I.E. Exercises, rep ranges, number of sets.

    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5
    Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
    Incline Barbell Bench Press: 3x5
    Dumbbell Side Lateral Raise: 3x10-12
    Rope Pushdowns (circuit machine): 3x10-12
    Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
    Shrugs(circuit machine or dumbbells): 3x10-12

    Pull (Back/Biceps):

    Barbell Rows: 3x5
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
    Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
    Face-pulls: 3x-10-12
    Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
    Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5-6
    Leg Press (optional if already doing above squats): 3x8-10
    Leg Extensions (circuit machine): 3x10-12
    Hamstring Curls (circuit machine): 3x10-12
    Standing Calf Raises (circuit machine): 5x10-12

    I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

  2. Push pull legs


    Looks good, I've ran similar...

    Also you can throw in a week of mon. Wed. Fri. for some extra recovery...Lifting heavy more than 2 days in a row catches up with me fast, personally...

    And every other lower body day I'd alternate squats with some type of DL...I'm into trap bar lately
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