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PPL routine18283

acoble02 private msg quote post Address this user
Push
Bench Press: 4 sets of 5
Incline DB Press (45 degrees): 3 sets of 10
Cable crossover: 3 sets of 10-12
Lateral raises: 3 sets of 10-12
Dips: 2 sets of 10
Tricep pushdown: 2 sets of 10
Single arm pulldown: 2 sets of 10-12

Pull
Deadlifts: 3 sets of 5
Pull ups: 3 sets of AMRAP
Barbell rows: 3 sets of 8-10
Seated cable rows: 3 sets of 10
Face pulls: 3 sets of 10-12
Shrugs: 2 sets of 10-12
Hammer curls: 2 sets of 10
Single arm cable curl: 2 sets of 10-12
Bicep curl machine: 2 sets of 10-12

Legs
Squats: 4 sets of 5
SDL: 3 sets of 10
Leg Ext: 3 sets of 10-12
Leg curls: 3 sets of 10-12
Calf raises: 3 sets of 10-12

I will be doing Push/Pull/rest/legs/rest/repeat. I don't know if I should add cardio into this program?? How does this look? Credit to Eknight for "Routines for Dummies"
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hghani13 private msg quote post Address this user
@acoble02 Great attempt at making your own routine! I feel you could make some changes.

1. Drop dips from push day. For your triceps, have atleast one exercise for the long head (eg. overhead extensions)

2. Personally I do deadlifts on an alternate leg day.

3. Replace leg extensions with preferably a unilateral leg exercise like lunges.

Your schedule looks good! I also prefer to have two of each push, pull and legs days and alternate between them. Consistency is key

Good work!
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acoble02 private msg quote post Address this user
@hghani13 thanks for the reply. My squat needs a little work so I probably should keep the squats on both leg days. Would deadlifts be alright on back day or should I just do them after squats? I feel like I would have to do not as heavy reads after squatting? And I'll make those changes to dips and lunges! Thank you!
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hghani13 private msg quote post Address this user
@acoble02 Yeah that's fine then. Keep the deadlifts on back day
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haole private msg quote post Address this user
I personally like to do pullups and dips at the end of the routine. Especially if you are going to AMRAP aka to failure. Mainly because it will tax you so hard that your next exercise (like BB rows after pullups) is going to suck.
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acoble02 private msg quote post Address this user
What does everyone think about this?
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acoble02 private msg quote post Address this user
And also, I accidentally put cable rows in here. I decided not to do them. So the pull day will have everything j mentioned besides cable rows.
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