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Push/Pull/Legs routine
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Posted by: imcleish
Hi,
I've been lifting for about 7 years, but I'm new to this forum. I've been reading about Push/Pull/Leg routines and I'm very intersted. Here's what I'm thinking of doing and I'd like to hear your feedback. Thanks..
M-Legs
Tu-Push
W-OFF
Th-Pull
F-OFF
Sa-Legs
Sun-OFF
start following M off with Push
exercises: I plan to change the load and reps every couple weeks going no higher than 12 reps and no lower than 5, except occaisonaly on squat,deads and bench I may go to 3 reps.
Legs:
Squat-4 sets
Leg Press-4 sets
Deadlifts-3-4 sets
good morning - 3 sets
Calf raises - 4 sets
Push:
Incline BB bench - 4 sets
Flat DB bench - 3-4 sets
flyes or cable cross overs (optional) - 2 sets
DB military - 3 sets
Arnold presses - 3 sets (maybe sub with lat raises sometimes)
CG bench press or weighted dips - 3 sets
Bent over lat raises (optional) - 2 sets
Pull:
Hang Cleans- 3 sets (not sure if I should do this on pull day or leg day) I just like doing them.
Weighted Pull ups - 3 sets
Lat Pull down - 3 sets
BB row - 3 sets
One arm DB row- 3 sets
Shrugs - 3 sets
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