Thread: trying to make my p/rr/s program

I've never made my own program so this prolly looks horrible so please critique.
I tried to incorporate the push/legs/pull split in to this program as well.
week one will be 5x5 for power. I'm not sure how many sets and reps I should do for rep range week.


push (chest, shoulders, and tris)
-bench bb press (chest)
-incline db press (chest
-wighted dips (tris)
-Incline Barbell Triceps Extension (tris)
-Arnold Dumbbell Press (shoulders)
-Push Press (shoulders)

legs
-squats 5x5 (quads)
-Leg Extensions (quads)
-Lying Leg Curls (Hamstrings)
-Dumbbell Lunges (hamstrings)
-seated calf raise (calves)

pull (back, and bis)
-dead lift (little bit of every thing)
-Smith Machine Upright Row (traps)
-smith machine shrugs (traps)
-weighted pull ups (lats)
-Close-Grip Front Lat Pulldown (lats)
-Lying T-Bar Row (middle back)
-Seated Cable Rows (middle back)
-Alternate Hammer Curl (bis)

Does it matter what order I do the exercise in? I haven't came up with the shock part of my program yet. When I do finish it, it will consist of mostly supersets and dropsets.

Originally Posted by Phred

I would do the dips last as the tris are still used in the shoulder presses.

I would only do one exercise for the traps and only if I felt the deadlifts were not working my traps.

Put some reps to the exercises and see how it comes out.

You can always mix up the order of the exercises. However, the basis of hitting the rep ranges from lower to higher is that the fast twitch muscles will give out first (lower reps with higher wts) and you progress up to the slower twitch muscles.

You may want to post a question in the P/RR/S stickie at the top of this forum, as Eric trolls on thru once in a while and answers questions there.

Thanks for the info ill post up in that sticky.