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Push Pull LegsSplit Advice

P/P/L for Improvement17343

NicholasIsAnAsian private msg quote post Address this user
Hi there, everyone. It would be my pleasure if someone could correct me if my exercises are lacking.

Pull 1:
Inclined Barbell Press, 4 sets
Flat Bench Press, 4 set
Flat Cable Pull/Dumbell Fly, 4 sets
Inclined Fly, 4 sets
Arnold Press, 3 sets
Db lateral raise, 3 sets
Db front raise, 3 sets
2 x random triceps exercise, 3 sets

Pull Day 1:
Pull up, 5 sets
Wide Lats Pulldown, 4 sets
Inner Pulldown, 4 sets
Bb pull over, 4 sets
2 random sets of biceps exercise, 3 sets
1 random rear delts exercise, 3 sets

Legs 1:
Squat, 4 sets
Leg extension, 4 sets
Leg peess, 4 sets
Lunges, 4 sets
1 calf exercise, 4 sets
3 random abs exercise, 2 to 3 sets

Push 2:
Inclined Db Press, 4 sets
Flat Db Press/Seated Chess Press, 4 sets
Upper Cable Fly, 4 sets
Lower cable fly, 4 sets
2 random triceps, 4 sets
Cable lateral raise, 4 sets
Cavke front raise, 4 sets
Bb overhead press, 4 sets

Pull 2:
Lat Pulldow , 4 sets
Low Row, 4 sets
Db Pull over, 4 sets
Deadlift, 4 sets
2 x random biceps, 3 sets
1 x random rear delts, 3 sets

Legs2:
Identical as stated above.
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Beans private msg quote post Address this user
Too much pushing, not enough pulling. All those chest exercises aren't necessary. You need to add hamstring exercises to your leg day, or your legs will look disproportionate and your knees will get messed up.
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by Beans
To much pushing, not enough pulling. All those chest exercises aren't necessary. You need to add hamstring exercises to your leg day, or your legs will look disproportionate and your knees will get messed up.


This. Read the stickies. -3X
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NicholasIsAnAsian private msg quote post Address this user
Quote:
Originally Posted by Beans
Too much pushing, not enough pulling. All those chest exercises aren't necessary. You need to add hamstring exercises to your leg day, or your legs will look disproportionate and your knees will get messed up.

First of all, thanks for the reply. So, all of those chest aren't necessary? Then, which exercises should I hit for my chest? On, noted about the additional hamstring exercises. So, i need to hit on approximate how many pull exercises?
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NicholasIsAnAsian private msg quote post Address this user
@eknight Thanks for the reply ! I read the terms and conditions before posting. It would be pleasure if anyone could just correct me or condemn my exercises if they are terrible. Thanks in advance.
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NicholasIsAnAsian private msg quote post Address this user


I know I have a lot of bad areas. It would be nice if someone could correct me and thanks. Taken about few months back.
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The Dark
Knight
eknight private msg quote post Address this user
There is a stickier thread entitled, "Routine design for dummies." It lays out everything you're asking about. -3X
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NicholasIsAnAsian private msg quote post Address this user
Quote:
Originally Posted by eknight
There is a stickier thread entitled, "Routine design for dummies." It lays out everything you're asking about. -3X

Thanks for the note. I have a question, it stated Upper Body and Lower Body. Can I actually create P/P/L template based on the general rules/knowledge which you have provided?
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The Dark
Knight
eknight private msg quote post Address this user
Absolutely. Break the upper days into a "push" and a "pull." -3X
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haole private msg quote post Address this user
This was my PPL routine and I'm pretty sure it's almost identical to EK's PPL routine that he did so just forget your routine and do this one.

Leg
Squats- Bar 135x10 135x10 185x8 205x5 225x5 245x5 265x3
Lying Leg curl- 65x10 85x10 110x10 110x10 110x10
Sitting Calf Raises- 45x20 90x15 135x15 180x10 180x10
Cable crunches- 160x12 160x12 160x12 160x12 1xxFail

Pull
Deads- 135x8 135x8 185x8 205x6 225x5 245x5 265x5 285x3
Close grip pull downs 85x10 130x8 160x6 195x6 195x6 195xFal
Barbell Rows- 95x10 145x8 170x6 195x6 195x6 195x6
Reverse flys 15x12 20x10 30x10 40x10 40x12 Superset with EZ bar curls
EZ bar curl 80x8 90x6 90x6 90x6 1xx Fail
BB hammer curl 40x8 50x6 50x60 50x6 1xx Fail

Push
Decline bench: 135x10 185x10 225x8 225x8 225x8
Barbell Overhead press: bar 95x10 105x8 105x8 xx Fail
Close Grip Bench: 135x8 185x6 185x6 185x6
Machine Flys 165x10 190x8 190x8 190x8
DB lateral raises: 15x10 20x10 30x10 30x10 xx Fail Superset with tricep extension
Cable triceps extension: 90x15 130x10 160x10 160x10 xx Fail
Dips 30 20 fail
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NicholasIsAnAsian private msg quote post Address this user
@eknight really much appreciated. Thanks a lot. God bless.
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NicholasIsAnAsian private msg quote post Address this user
@haole thanks. Appreciate it.
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NicholasIsAnAsian private msg quote post Address this user
Quote:
Originally Posted by haole
This was my PPL routine and I'm pretty sure it's almost identical to EK's PPL routine that he did so just forget your routine and do this one.

Leg
Squats- Bar 135x10 135x10 185x8 205x5 225x5 245x5 265x3
Lying Leg curl- 65x10 85x10 110x10 110x10 110x10
Sitting Calf Raises- 45x20 90x15 135x15 180x10 180x10
Cable crunches- 160x12 160x12 160x12 160x12 1xxFail

Pull
Deads- 135x8 135x8 185x8 205x6 225x5 245x5 265x5 285x3
Close grip pull downs 85x10 130x8 160x6 195x6 195x6 195xFal
Barbell Rows- 95x10 145x8 170x6 195x6 195x6 195x6
Reverse flys 15x12 20x10 30x10 40x10 40x12 Superset with EZ bar curls
EZ bar curl 80x8 90x6 90x6 90x6 1xx Fail
BB hammer curl 40x8 50x6 50x60 50x6 1xx Fail

Push
Decline bench: 135x10 185x10 225x8 225x8 225x8
Barbell Overhead press: bar 95x10 105x8 105x8 xx Fail
Close Grip Bench: 135x8 185x6 185x6 185x6
Machine Flys 165x10 190x8 190x8 190x8
DB lateral raises: 15x10 20x10 30x10 30x10 xx Fail Superset with tricep extension
Cable triceps extension: 90x15 130x10 160x10 160x10 xx Fail
Dips 30 20 fail


Wow, this is pretty good workout. Really glad to receive advice from you and @eknight .
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NicholasIsAnAsian private msg quote post Address this user
@eknight Hi there, I had a push workout this morning.

Push Day
BB Inclined Bench : 4 sets x 10 reps
BB Flat Bench: 4 sets x 10 reps
Cable Flyes: 4 sets x 10 reps
BB Military Press : 3 sets x 10 reps
Lateral Raises: 3 sets x 10 reps
Cable Triceps Extension: 3 sets x 10 - 12 reps
Cable Lying Triceps Extension: 3 sets x 12 reps

These are the exercises which I did. I saw that 10-12 exercises per workout for big muscles. So, i chose 12 workouts for chest. Correct me if i interpreted wrongly. Thanks.
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Coopsdaddy private msg quote post Address this user
How would you fit this if you can go to the gym 5 days a week,could you hit upper body twice weekly without burning out?
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The Dark
Knight
eknight private msg quote post Address this user
PPLPP/LPPLP/PLPPL... You won't burn out. -3X
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haole private msg quote post Address this user
Quote:
Originally Posted by Coopsdaddy
How would you fit this if you can go to the gym 5 days a week,could you hit upper body twice weekly without burning out?


You shouldn't burn out doing it 5 days a week but I've never done it consistently enough 5 days a week so I'm not speaking from experience. I do a PPL routine because I work out 2 to 5 times a week and I just pick up where I left off. If you are constantly working out 5 days a week I would probably take a week off every 10 to 12 weeks.
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