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Own Push/Pull/Legs Plan. Some help needed17112

Kopingston private msg quote post Address this user
Hello guys and girls,
After a few months lurking here around i decided to sign up and ask for some help.
I decided to start my first bulk next monday and would like to see if there are some possibilitys to optimize my PPL plan for my upcoming project.
I'm thankfull for any good help


My plan:

PUSH (1)                                                           
Flat Bench Press  4 X 5, 1 X 5+
1 Backoff -20%  AMRAP                                                                        
DB Incline Bench 4 X 8-12
Cable Flyes 4 X 8-12
Seated DB Military Press 4 X8-12
Front Raises 4 X 12
Dips 4 X 8-12 weighted 
Close grip bench 4 X 10-15

Pull (1) 
Deadlift  3 X 5
1 Backoff -20% AMRAP
Chin up 4 X 8-12 weighted
Lat Pulldown 8-12
Cable Rows 4 X 8-12
Reverse Flys 4 X 10-15
Barbell Curl 4 X 8-12
Hammer Curl( with twist) 4 X 8-12
Reverse Curls 4 X 10-15

Legs (1) 
Squat 5 X 5
1 Backoff -20% AMRAP 
Front Squats 5 X 5
Lunges 4 X 8-12
Leg Curl 4 X 8-12
Calf Raises 4 X 10
Cable Crunch 3 X 12-15
Side Bent 3 X12- 15(each side)
Leg Raises 3 X12- 15


Push (2) Shoulder Focus
BB Military Press 4 X 5, 1 X5+
1 Backoff -20% AMRAP 
DB Bench Press 4 X 8-12
BB Incline Bench Press 4 X 8-12
Cabel Flyes 4 X 10-15
Side Raises 4 X 10-12
Dips, weighted 4  X 8-12
Skullcrusher 4 X 8-12

Pull(2) 
Bent over BB Rows 5 Minimum:25 4 X 5, 1 X 5+
1 Backoff -20% AMRAP 
DB Row 4 X 10
Lat Pulldown 4 X 8-12
Good Mornings 4 X 8-12
Chin up 4 X 8-12
Reverse Flys 4 X 8-12
Barbell Curl 4 X 8-12
Hammer Curl (with twist) 4 X 8-12
Reverse Curls 4 X 10-15

Legs (2) 
Front Squat 5 X 5
Squats 5X 10 
Lunges 4 X 8-12
Romanian Deadlift 4 X 10
Calf Raises 4 X 15
Cable Crunch 3 X 8 -10
Side Bent 3 X  8-10
Leg Raises 3 X 8-10
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The Dark
Knight
eknight private msg quote post Address this user
Good grief.



Anybody wanna guess what I'm thinking?




-3X
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Kopingston private msg quote post Address this user
@eknight helpful thanks
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TimmothyGen private msg quote post Address this user
Too much push vs pull
Quad and ham
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by TimmothyGen
Too much push vs pull
Quad and ham


We have a winner.


OP apparently hasn't been a lurker long enough to have read the stickies. -3X
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Kopingston private msg quote post Address this user
@TimmothyGen gonna work on that, thanks for your Feedback
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Zepa private msg quote post Address this user
Thats shitload of volume
Post 7 IP   flag post
340762 7 7
destitute