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Need a new routine: want to stick with push/pull/legs


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Posted by: Boost777

Current Routine:

Push

Alternate Flat or Incline 4x6 (also alternate between barbell and dumbell)
Compelmentary Angle of a Fly (aka if i did flat bench, incline fly) 3x10
Shoulder Press (Either Barbell or Smith) 4x6
Dips 3x10
Side Raises 3x10

Pull

Bent row 4x6 or 3x10 (Alternate each week so one is low reps while other is high)
Weighted Pullups 4x6 or 3x10
Lat Pulldown 3x10
Face Pull 3x10
Curl 3x10

Legs

Squat or DL 4x6
Leg Press or SLDL 4x10
Lunges or Split squat 3x10
Calf work 3x10

This worked pretty well for me but I have been on it for about two months, I want a new routine that is push pull legs but I need some sort of change. I am looking to catch up with arms/shoulders as I feel they are lagging behind the rest of my body. (in a hypertrophy aspect moreso than strength) Can anyone provide a suggestion to something that is different, but still push pull legs?


Posted by: AKIRA

Quote:
Originally Posted by Boost777 View Post
Current Routine:

Push

Alternate Flat or Incline 4x6 (also alternate between barbell and dumbell)
Shoulder Press (Either Barbell or Smith) 4x6
Dips 3x10
Compelmentary Angle of a Fly (aka if i did flat bench, incline fly) 3x10
Side Raises 3x10~drop this, add Scaptions

Pull

Bent row 4x6 or 3x10 (Alternate each week so one is low reps while other is high)
Weighted Pullups 4x6 or 3x10
Lat Pulldown 3x10
Face Pull 3x10
Curl 3x10~why have this when there is no single joint tricep work?

Legs

Squat or DL 4x6
Leg Press or SLDL 4x10
Lunges or Split squat 3x10
Calf work 3x10

This worked pretty well for me but I have been on it for about two months, I want a new routine that is push pull legs but I need some sort of change. I am looking to catch up with arms/shoulders as I feel they are lagging behind the rest of my body. (in a hypertrophy aspect moreso than strength) Can anyone provide a suggestion to something that is different, but still push pull legs?
I only made adjustments rather than replacing it. The legs look pretty good, the pulls would be fine if you changed grips from close, wide, neutral, pronated, supinated...


Posted by: katt

You could also put in some drop-sets or super sets for variety - I do that sometimes.


Posted by: benverner

I would look into changing your grip/angles/and more importantly your set/rep ranges and load from workout to workout.



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