Hey guys, I'm male, 5'9"(69in/175cm), 157lbs(71kg). When I first started lifting in August 2015, I did a Chest/Arms/Legs/Shoulder&Back split for a while. After really plateauing, I decided to switch to a PPL routine. Each push/pull/leg day has 2 variations so I can keep mixing it up with my muscles and to stop myself from getting bored. I train abs for about 15 minutes every day after I finish the main workout of the day. I run this split P/P/L/P/P/L/R. In order for me to up the weight for an exercise, I make myself perform the required number of reps and sets for 3 weeks in a row. My main goal is to build muscle because I'm still in the beginner stage and I believe I can still get beginner gains. Thanks for the critique.
Push A:
Bench 5x5
Bench 1xAs many quality reps as possible (AMQRAP)
Seated shoulder press 3x10-12
Dips 3x20
Machine shoulder press 3x10-12
Cable crossover 5x12
Overhead tricep extensions 5x10-12
Shoulder fly 5x10
Bench, Incline, Decline dumbbell press 2x8
Pull A:
Weighted lat pull ups 3x10
Rows 3x10
Lower back extension 5x10
Barbell curls 3x8-10
Cable reverse fly 5x10
Lat pull down 5x10-12
Dumbbell curls 2x12
Legs A:
Squat 5x8
Squat 1xAMQRAP
Leg press 5x10
Leg extensions 5x10
Leg curl 5x10
Calf raises 5x20
Push B:
Pyramid Bench
OHP 5x8
OHP 1xAMQRAP
Incline bench 3x8
Decline bench 3x8
Close grip bench press 3x12
Machine fly 5x10
Reverse grip skullcrushers 5x10
Cable lateral raises 5x10
Pull B:
Rows 3x10
Weighted parallel bar pull ups 3x10
One arm rows 5x10
Seated row machine 5x10
Seated isolated bicep curls 3x10
Seated machine reverse fly 5x10
Machine bicep curl 5x10
Legs B:
Squat 5x8
Squat 1xAMQRAP
Stiff leg deadlift 3x10
Weighted lunges 5x10
Leg extensions 5x10
Leg curls 5x10
Donkey calf raises 5x20
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