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Push Pull LegsSplit AdviceTraining Programs

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HardBody private msg quote post Address this user
He'll everyone. I'm new to this forum. I was wondering if I could get some opinions on my push pull legs split I have wrote up for 5 days and also a 4 day split i have. I trying to decided which split to reach my goals. Below I will attach my too splits.

Push/Pull/Legs 5 Day Split

Legs/Lower Back: Tuesday

Leg Press
Leg Exts
Lunges
Stiff Leg Deadlifts
Calve Press

Pull Day: Monday-Thursday

Bent Over Dumbbell Row -with- Underhanded Row- 4 sets of 10

One Arm Row- 4 sets of 10 reps (each arm)
Rear Delt Fly(Db)

Seated Cable Row -with- Shrugs- 4 sets of 10 reps

Wide Grip Pulldown- 4 sets of 10 reps
Close Grip Pulldown- 4 sets of 10 reps

Hammer Rope Curl- 4 sets of 10 reps
Cable Curl- 4 sets of 10 reps

Push Day: Sunday-Friday

Incline Db bench press-ss-Landmine T Bar Press– 4 sets, 6-10 reps
Flat Barbell Press-ss-Flat Cable Fly – 4 sets, 6-10 rep
Cable Crossovers 4

Hammer Press 4
Side Lateral 4

Triceps Pressdown
Overhead Exts





Chest n Biceps:

Incline Db Press-ss-T Bar Landmine Press – 4 sets, 6-10 reps
Flat Hammer Press-ss-Flat Cable Fly - 4 sets, 8-10 reps
Cable Crossovers - 4 sets, 10 reps

Barbell Curls – 3 sets, 6-10 reps
Concentration Curls – 3 sets, 6-10 reps


Quads/Hams/Calves:

Leg presses – sets, 8-12 reps
Leg extensions – 5 sets, 12-15 reps
Leg curls – 5 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps
Standing calf raises -5 sets, 10 reps


Shoulders n Triceps:

Tricep Pushdowns (exterior head) – 6 sets, 6-10 reps
Overhead Rope Exts (interior head) – 6 sets, 6-10 reps

Arnold Press - 4 sets,12-15 reps
Lateral Raises – 4 sets, 6-10 reps
Rear Delt Flys– 4 sets, 6-10 reps
Front Raises - 4 sets, 8-10 reps

Back:

T Bar Row
Underhanded Barbell Row- 4 sets of 12-15
One Arm Row- 4 sets of 12 reps
Wide Seated Cable Row- 4 sets of 12 reps
Seated Row
Wide Grip Pulldown - 4 sets of 10 Reps
Machine Pullovers - 4 sets of 12 Reps
Shrugs - 4
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Robinson252 private msg quote post Address this user
Hey man, I suggest you read the routine design thread that @eknight put up. He covers pretty much everything you need to know about designing your own split. However, like he says, you'll probably be a lot better off following a program that's been designed by people who have a shit load of experience and know what does and doesn't work.

TL;DR Read the routine design thread
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HardBody private msg quote post Address this user
I can't find the link
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Robinson252 private msg quote post Address this user
Top of the thread list on the forum home, red star next to it
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HardBody private msg quote post Address this user
I went through all of them and nothing. I'm sorry I'm new to this
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Robinson252 private msg quote post Address this user
http://forum.simplyshredded.com/topic/16702/page/1/routine-design-for-dummies-10/
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340762 6 6
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