It was a tossup between a plp split and a full body. I posted earlier in the training forum and i got feedback both ways. I'm pretty comfortable with both. I entertained the idea of doing a fb for a short time then moving to a p/l/p but honestly I have some muscle already... im not weak but i want to start off slow and quickly / _safely_ get back to where I was. So i decided to split. I think its fine.
Routine Overview:
Push / Leg / Pull:
push: 2 horiz push, 2 vert push, 1 tri
leg: 2 push movements, 2 pull movements, 1 calf
pull: 2 horiz pull, 2 vert pulls, 1 bic
Thats an overview obviously of how it will ultimately end up.
Im still aware that i need stretch my chest / back and keep on getting results for my internal rotation as well as cut one of those movements from push / vert pull. So i was going to alternate between cutting 1 each week and replace with sub scarp(? sp) stretch
On my pull day, i can still throw in some face pulls and other beneficial movements to help it along.
I've seen some huge improvements in the mirror on my humeri.
as for specifics on the routine... Im going to start off light with it and gradually build.
push:
db bench: warm up with 40's (14) 3x 6-9 with 50 - 55's
shoulder press bb: warm up with bar(12 - 14) 3x 6-9 with 30lbs on bar
(remove one horiz / vert push)
cable pulldown (tri) - I have no reference on which number to start wwith so nice to say start light and work my way up.
leg:
squat warmup 20 x 12 - 14, 6 - 9 50 x3
rdl: warmup with 20x12, 6-9 50 x3
lunges or goblet squats
maybe pullthroughs if my lower back isnt pissed off
calf raises
pull:
cable pulldown(have no reference on which # to start with)
bent over rows(warmup with bar) 3x 30-50(if 50 sux, go to 30) 6-9
(alternate between removeing one vert pull and push each week)
facepulls / seated pull with med grip light
This is just guidelines.. it will make itself more clear as it goes.
I've been keeping a clean diet and slipped up a couple times on the alc and gym things. But im back to getting to bed early and up early.
On my way to the gym now.
Routine Overview:
Push / Leg / Pull:
push: 2 horiz push, 2 vert push, 1 tri
leg: 2 push movements, 2 pull movements, 1 calf
pull: 2 horiz pull, 2 vert pulls, 1 bic
Thats an overview obviously of how it will ultimately end up.
Im still aware that i need stretch my chest / back and keep on getting results for my internal rotation as well as cut one of those movements from push / vert pull. So i was going to alternate between cutting 1 each week and replace with sub scarp(? sp) stretch
On my pull day, i can still throw in some face pulls and other beneficial movements to help it along.
I've seen some huge improvements in the mirror on my humeri.
as for specifics on the routine... Im going to start off light with it and gradually build.
push:
db bench: warm up with 40's (14) 3x 6-9 with 50 - 55's
shoulder press bb: warm up with bar(12 - 14) 3x 6-9 with 30lbs on bar
(remove one horiz / vert push)
cable pulldown (tri) - I have no reference on which number to start wwith so nice to say start light and work my way up.
leg:
squat warmup 20 x 12 - 14, 6 - 9 50 x3
rdl: warmup with 20x12, 6-9 50 x3
lunges or goblet squats
maybe pullthroughs if my lower back isnt pissed off
calf raises
pull:
cable pulldown(have no reference on which # to start with)
bent over rows(warmup with bar) 3x 30-50(if 50 sux, go to 30) 6-9
(alternate between removeing one vert pull and push each week)
facepulls / seated pull with med grip light
This is just guidelines.. it will make itself more clear as it goes.
I've been keeping a clean diet and slipped up a couple times on the alc and gym things. But im back to getting to bed early and up early.
On my way to the gym now.
Last edited:
I'm in that 1st 2 month period where just thinking about building muscle helps 
