I am a 150lb. 23 y/o male with a slender build and this is my routine. I'm coming from doing a specific muscle group split: chest/shoulders, biceps/triceps, legs/back routine that was boring for me and I felt got me far but did not increase any gains after 1 year. My friend told me to do a PPL split. This is what I've got so far.
I do PPL (A), rest day, PPL (B)
Push (A) Bench Press 5 sets of 5 reps Overhead Press 3 sets of 5 reps Flat DB press 3 sets of 8-12 reps DB Flys 3 sets of 10-12 reps Lateral Raises 3 sets of 8-12 reps Incline Skull Crushers 3 sets of 8-10 reps Pushdown 3 sets of 10-12 reps Dumbell Pull Over 3 sets of 8-12 reps
Push (B) Incline Bench Press 5 sets of 5 reps Incline DB press 3 sets of 8-12 reps Seated DB Press 3 sets of 8-12 reps Cable Side Raises 3 sets of 8-12 reps Lower Cable Flies 3 sets of 8-12 reps Weighted Dips 3 sets of 8-10 reps Overhead tricep extension seated 3 sets of 10-12 reps
Pull (A) Pullups 5 sets of 5 T-Bar Row 4x8-12 reps One arm reverse pulldown 3x 8-12 reps Rear-delt DB fly 3 sets of 8-12 reps Barbell Shrugs 3 sets of 8-12 reps Barbell Curls 3 sets of 8-10 reps Incline Hammer Curl 3 sets of 10-12 reps
Pull (B) Rack Pull 3 sets of 5 Dead lift with protectors high Barbell Row 3 sets of 8-12 reps Pulldown 3 sets of 8-12 reps wide grip One Arm Machine Row 3 sets of 8-12 reps (Seated Row) Preacher Curl 3 sets of 8-10 reps Reverse Curl 3 sets of 10-12 reps (Pronated Curls) Facepull 4 sets of 8-12 reps
LEGS (A) Squat 5X5 Upside down Leg Press 3x8-12 Stiff Legged Deadlift 4x8-10 Hamstring Curl 3x10-15 Standing/Machine Calf Raise 4x10-15 Seated Calf Raise 4x15-20 Ab roller 5x max reps Cable Crunch 5x15-20
LEGS (B) Front Squat 5x5 Lunges 4x8-12 Glute-Ham Raises 3x10-15 (Back extensions with weight) Leg Extensions 3x10-15 Seated Calf Raise 4x10-15 Standing Calf Raise 4x15-20 Leg Raises 4x max reps Weighted Crunch 3x10-20 Side Twist 3x10-20
Opinions would be greatly appreciated!
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