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Advices for My PPL18376

Jeffr private msg quote post Address this user
Hi,

I just want to get a quick review on the balance of my PPL, Used to train like that since 6 months but not aware about the 2:1 ratios so i adjust everything with the routine for dummies thread.

Pull A 210 reps
Pull up 4x10
Wide grip seated row 4x10
Cg Lat Pull-down 4X10
Rear delt peck 4x15 / Shrug 3x10
Hammer curl 3x10/Barbell curl 3x10
Abs: Crunch/Reverse crunch/Obliques Circuit 4x15

Pull B 210 reps
Pull up 4x10
Barbell row 4x10
Cg Seated row 4X10
Face pull 4x15 / Shrug 3x10
Incline curl 3x10/Preacher curl 3x10
Abs: Crunch/Reverse crunch/Obliques Circuit 4x15

Push A 104 reps

Barbell Overhead press 3x8
Incline bench 3x10
Flat bench 3x10 + Cable cross-over 2x10
Lateral raises 4x12 Lateral delt iso
Rolling extension 3x10 / Pushdown V-Bar 3x10

Push B 104 reps
Barbell Flat bench 3x8
Incline bench 3x10
DB shoulder press 3x10 + Incline flyes 2x10
Lateral raises 4x12
One arm extension 3x10 / Pushdown Rope 3x10

Leg A Ham 75 Quads 75 Calfs 60
Squats 3x10
SLDL 3x10
Leg press 3x15
Leg curls 3x15
Calf stand 3x10/ Seated calf 3x10

Leg B Quad 75 Hams 75 Calfs 60
Deadlift 5X5
Squats 3x10
Hack squat 3X15
Leg curls 3x15-20
Calf stand 3x10/ Seated calf 3x10

Thank's for your reply.
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hghani13 private msg quote post Address this user
@Jeffr Looks good!
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Jeffr private msg quote post Address this user
Yes thanks i just have one question:

I see on other thread people tend to put more row then pull-up is there a reason?

Do we have to isolate forearms?
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hghani13 private msg quote post Address this user
@Jeffr I myself do more rows than pull ups because of how much weight I use for horizontal pull vs vertical pull.

Personally I don't train forearms. I feel hammer curls work forearms good enough.
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Jeffr private msg quote post Address this user
What do you mean by how much weight you use?
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StevieB private msg quote post Address this user
Hey Jeffr quick question when you say Rear delt peck 4x15 / Shrug 3x10 does that mean you just choose one of them exseises or you do both ? Cheers. Also with Flat bench 3x10 + Cable cross-over 2x10 does that mean you would do your flat bench then straight on to 2 sets of cabel cross overs ?
I've been looking for a good routine and like the look of this one just abit confused. Cheers.
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