Push/Pull/Leg [Forum Archive]

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Push/Pull/Leg

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Posted by: KEFE

Is this a good routine?

Monday Push

Bench press 5x5
Military press 5x5
CG bench press 4x6
Dips 3xfailure

Wedesday Pull

Pullups 3xFailure
Chinups 3xFalure
Barbell rows 4x6
Deadlift 5x5

Friday Legs

Squats 5x5
Leg extensions 5x5
Calf raises 5x10

You can make changes but I want to keep the pullups and chinups.

Posted by: Witchblade

I'd drop the number of sets and do the bodyweight exercises weighted. 3 sets is usually enough.

What are your goals?

Posted by: KEFE

Gain mass and keep low bf.I cant add any weight unless I get a bookbag on with weight in it.

Posted by: Double D

What are your 5x5 are they 5x5 at 5rm's or 5x5 at 7rm? I am sure you know they are all different.

Posted by: KEFE

Quote:

Originally Posted by Double D

What are your 5x5 are they 5x5 at 5rm's or 5x5 at 7rm? I am sure you know they are all different.

You lost me

Posted by: Diablo1990

5x5 at 5 rep maximum meaning 5 reps being your maximum same goes with 7 rep maximum

Posted by: Double D

Just as it is with your 1rep max. You can do a certain weight for 1 rep and thats your max, well goes the same as doing a certain weight for 5 reps and no more (meaning you physically cant). Understand?

Posted by: Diablo1990

but then you mentally tap into your telekinesis skillz and get 3 more reps

Posted by: Witchblade

Monday Push

Bench press 4x6
Military press 3x8
CG bench press 3x10
Dips 3xfailure (how much is that?)

Wedesday Pull

Barbell rows 4x6
Pullups 3xFailure (how much is that?)
Upright rows 3x8
Chinups 3xFalure (how much is that?)

Friday Legs

ATG Squats 4x6
Deadlift 4x6
Lunges 3x8
Calf raises 3x12

I think that's pretty decent.

Posted by: Double D

On day 2 I would do your last exercise to failure, but not your pullups. Need to leave some left in the tank. And as well as someone else said if you can do them weighted by all means do it.

Posted by: Witchblade

Quote:

Originally Posted by KEFE

Gain mass and keep low bf.I cant add any weight unless I get a bookbag on with weight in it.

You can hold a dumbell between your legs.

Posted by: KEFE

I will make the pullups and chinups weighted but how many reps and sets?

Posted by: Double D

4 sets of 2 or 3 reps shy of failure.

Posted by: Double D

Or on your final set go ahead and go to failure.

Posted by: KEFE

I will do 2 sets of 6 then failure on the last one

Posted by: Double D

So stickin with 3 sets on each then correct?

Posted by: Double D

However personally I would eliminate one of your pullups or chinups and add some more rows. Rows are much more important for strength. But if you dont care about strength then cancel what I said.

Posted by: KEFE

I will jsut do the one that you modified with your changes. thanks

Posted by: Double D

Alrighty.

Posted by: AKIRA

Hmm Kenwood leaves and KEFE becomes a little more mature.

Posted by: TJ Cline

Quote:

Originally Posted by Witchblade

Monday Push

Bench press 4x6
Military press 3x8
CG bench press 3x10
Dips 3xfailure (how much is that?)

Wedesday Pull

Barbell rows 4x6
Pullups 3xFailure (how much is that?)
Upright rows 3x8
Chinups 3xFalure (how much is that?)

Friday Legs

ATG Squats 4x6
Deadlift 4x6
Lunges 3x8
Calf raises 3x12

I think that's pretty decent.

D-

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