Tuesday, March 22, 2016

PPL routine check please

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

submitted by /u/glaws23
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