Back after a break... rate my workout

[grinnell27]

Hi All,

After a long hiatus from AM + Training, im back and have been killing it for past 3 weeks.
I switched up my training this time round from classic 'Bro-Split' to a PPL, granted Im not training legs after a bad hamstring tear last year so I'm a little nervous to train legs at the moment.

Love to know your thoughts:

Push 1:
Flat Bench - 3 Sets / 8 Reps
Incline DB Press - 3 Sets / 8 Reps
Incline DB Fly's - 3 Sets / 8 Reps
Arnold Press - 3 Sets / 8 Reps
Dumbell Lateral Raises - 3 Sets - Drop set to failure
Tricep Pulldowns w/rope - 3 Sets / 8 Reps
Overhead Tricep Extensions - 3 Sets / 8 Reps


Pull 1:
Barbell Row - 3 Sets / 8 Reps
Wide Grip Lat pulldown - 4 Sets / 8 Reps
Close Grip Seated Row - 3 Sets / 8 Reps
Hammer Curls - 3 Sets / 8 Reps
Reverse Barbell Curls - 3 Sets / 8 Reps
Bayesian Curls - 3 Sets / 10 Reps

Rest/Cardio:
30-40mins LISS Incline Walking

Push 2:
Seated Shoulder Press (smith) - 4 Sets / 8 Reps
DB Bench Press - 3 Sets / 8 Reps
DB Side Laterals - 4 Sets / 10 Reps
Pec Dec - 4 Sets / 10 Reps
Reverse Pec Dec - 3 Sets / 8 Reps
Seated Tricep Press - 3 Sets / 8 Reps

Pull 2:
Seated Machine Row - 3 Sets / 8 Reps
Smith Bent over row (wide grip) - 3 Sets / 10 Reps
Supinated Lat Pulldowns - 3 Sets / 8 Reps
Barbell Preacher Curls - 3 Sets / 10 Reps
Reverse BB Curls - 3 Sets / 8 Reps
Forearm wrist curls - 3 Sets / 10 Reps

Love to hear your thoughts and any changes, I'm hitting all the muscle groups (exc legs and traps).
Anyway great to be back.

Getting some bloods done in next few weeks and planning to jump back on Test cycle after a 5 year break from gear.

 

[baldwanus]

My summer softball league schedules have me on a bro-split as of now, but PPL has always been a favorite of mine.

Things I did that I'm not sure a lot of others do haha: For pull days, 1 day would mainly be all pull down variations, other day would be all row variations. Kinda the same for bi's where I'd do different stuff on different days.

For push days: 1 day would have all chest pressing stuff/lighter more pump oriented shoulder stuff, the other day would be all shoulder pressing stuff/lighter more pump oriented chest stuff. Again swapping different tri stuff on those days.

And even if you don't feel up to doing a full leg routine after a hammy tear, maybe treat 'leg day' as a rehab type day. Lots of bodyweight lower body stability type stuff you can do. Throw in some core work or something else that day too.