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How should I go about splitting my L/P/P?13779

ajm87 private msg quote post Address this user
I have a heart condition (aortic stenosis) so it limits some of my exercise and rep range choices. My cardiologist doesn't want me "powerlifting" i.e. lifting really heavy that could spike my blood pressure. He also wants me in the 10 or more rep range. So I have dropped deadlifts, back squats, and bench presses for the most part. Most studies and doctors recommend doing isolation exercise only for most part.

I am just having trouble figuring out how I want to structure my week of training. I am doing a legs/push/pull and would like to hit everything 2x per week and running 3x per week. I'd like to have at least one complete off day as well. I'm also figuring that I can handle training more frequently because of the lack of real compound lifts.

Here's what I have so far:

Legs
Dumbbell Goblet Squats – 3 x 10
Leg Press – 3 x 15
Leg Extension - 3 x 12
Lying Leg Curl – 3x 12
Seated Calf Raise – 2 x 15
Standing Calf Raise – 2 x 15

Push
Push-ups – 5 x 15
Incline Dumbbell Fly – 3 x 10
Flat Dumbbell Fly - 3 x 10
Dumbbell Side Laterals – 3 x 12
Rope Pushdown – 3 x 12
Overhead Rope Extension – 3 x 10

Pull
Seated Cable Row – 3 x 10
Wide Grip Lat Pulldown – 3 x 12
Moto Rows – 3 x 10
V-Bar Lat Pulldown – 2 x 10
Dumbbell Curl – 3 x 10
Seated Hammer Curl – 2 x 12
Face Pulls – 3 x 20

Abs 2x per week: Cable Crunches 3x15, Hanging Knee Raises 3xFail, Plate Twists 3x20
Cardio 3x per week for about 30 minutes of jogging

Schedule:
Thursday - Legs/Cardio
Friday – Push
Saturday – Pull
Sunday – Cardio/Abs
Monday – Legs
Tuesday – Push/Cardio
Wednesday – Pull/Abs
Thursday - OFF
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nine0seven private msg quote post Address this user
Drop incline flies and add 4 more sets to pull day. Also drop leg extensions and do another movement for hamstrings, 3 sets.
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ajm87 private msg quote post Address this user
Done!

Legs
Dumbbell Goblet Squats – 3 x 10
Leg Press – 3 x 15
Back Extension - 3 x 12
Lying Leg Curl – 3x 12
Seated Calf Raise – 2 x 15
Standing Calf Raise – 2 x 15

Push
Push-ups – 5 x 15
Flat Dumbbell Fly - 3 x 10
Dumbbell Side Laterals – 3 x 12
Rope Pushdown – 3 x 12
Overhead Rope Extension – 3 x 10

Pull
Seated Cable Row – 4 x 10
Wide Grip Lat Pulldown – 3 x 12
Moto Rows – 3 x 10
V-Bar Lat Pulldown – 3 x 10
Dumbbell Curl – 3 x 10
Seated Hammer Curl – 2 x 12
Face Pulls – 3 x 20
Post 3 IP   flag post
340762 3 3
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