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Critique my Push/Pull/Legs split please16294

foreverbulking private msg quote post Address this user
Push(Monday)
Flat bench 5x8
Barbell shoulder press 3x8
Incline dbell press 3x8
CGBP 3x8
Skullcrushers 2x12

Pull(Tuesday)
Pullups 5x12
Bent over barbell rows 3x8
Tbar rows 3x8
Deadlift 4x5
Barbell curl 3x12

Legs(Wednesday)
Squats 5x8
Lunges 3x8
Leg curl 2x12
Leg press 3x8

im thinkin about doing this twice a week. I'll switch some of the exercises each time i repeat
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The Dark
Knight
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Too much pushing and quad volume; not enough pulling and hamstring volume. -3X
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Rawsteel private msg quote post Address this user
That's a mess, as Eknight said, not balanced at all.
And out of curiosity, can you really do 5x12 proper pull-ups? Not bad if you can.
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foreverbulking private msg quote post Address this user
@eknight sorry bro. can you help me to fix it up?
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The Dark
Knight
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This topic has been pretty heavily covered throughout the forum. Look around a bit and use the search function and you should be good to go. -3X
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foreverbulking private msg quote post Address this user
@eknight thanks dude
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foreverbulking private msg quote post Address this user
@eknight http://forum.simplyshredded.com/topic/14259/is-this-a-balanced-ppl/
is this one balanced? And can this be performed twice a week?
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by foreverbulking
@eknight sorry bro. can you help me to fix it up?


I'm not Eknight but i'm bored, so here you have an example of a more balanced PPL if you're going to run it twice a week.
And if you wonder why i removed skullcrushers it's because they are nasty for the elbows, you're better off with lying tricepsextensions behind the head, they're easier on the elbows and trains the triceps to a higher degree since they involve the long head of the triceps, you can also do them seated.
Mark Rippetoe demonstrates how they are done in the video below.

Pull (monday)
Pull-ups: 3x8
Bent over barbell rows: 3x8
Unilateral chest supported row: 3x12
Rear delt flyes: 3x10
Barbell curl: 3x8
Unilateral hammer curl: 2x12

Push (tuesday)
Flat bench: 3x8 + 1xAMQRAP (-20% of 3x8 weight)
Barbell shoulder press: 3x8
Cable flyes: 2x12
Lateral raise: 3x10
Lying tricepsextension behind the head: 3x8
Unilateral pushdowns: 2x12
Finish the workout with 2-3x15 band or cable external rotations

Legs(Wednesday)
Squats: 3x8 + 1xAMQRAP (-20% of 3x8 weight)
Lunges, bulgarian split squats or unilateral leg press: 3x10 or 2x12
Seated leg curl: 3x8 + 1xAMQRAP (-20% of 3x8 weight)
Romanian deadlift: 3x10 or 2x12
Standing calf press: 3x8 + 2x13-15

Abs (pull or leg day)
Weighted plank: 3-4x60s
Leg raises/captain's chair: 3x8 + 2x13-15

PS, AMQRAP stands for "as many quality reps as possible".

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foreverbulking private msg quote post Address this user
@Rawsteel thanks alot bro. Sorry bout my messed up program im now getting serious about training
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