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Ditch the pulldowns for pullups. If you can do 25, then why do pulldowns? IMO they are only for people that can't yet do 5 pullups/chins with good form.

Front Squats

30 reps is just a warmup

116128+30=116,158

Tuesday, July 1 2014

* Barbell Row
135x5
135x5
135x5
* Chin Ups
BWx10
BWx10
BWx10

Monday, June 30 2014

* Bench Press
185x5
185x5
185x5
* Overhead Press
115x5
115x5
115x5

I will be following this routine on a 6 day a week split so all muscles get trained twice per week. I plan to be on a P/P/L/P/P/L/rest/repeat cycle

I decided to create a PPL routine to fit my physique goals, since I will be competing in Men's Physique in 2015. I am currently trying to cut down to 8% bodyfat so I can be show ready next year.
My...

bump

Thinking about trying this type of routine out
Push
* Bench Press 3x5
* Overhead Press 3x5
* Incline Dumbbell Press 3x8-10
* Side Laterals 3x8-10
* Skullcrushers 3x8-10


Pull

ICF 5x5

Overtraining is bull**** for the most part. It exists, but its not as simple as people think. The schedule you described is NOT going to lead to overtraining. If your joints are sore all the time, it...

Upper lower

Either one will work as long as you recover enough for the lifting sessions. Remember caloric deficit is the most important aspect to losing weight

Everything gets trained twice per week except for legs and back...think about that

There is no "best split". Do what works best for you and fits reasonably into your schedule. If your 146, chances are you are still a beginner and you would benefit best from a 3 day fullbody novice...

the idea of push pull legs is to train 5-6 days a week, so that you can train each muscle twice per week

Eat more food

Probably around 15%. I think you should bulk first, then cut

If your truly not a beginner, then programs like Upper/Lower, P/P/L, and PHAT are all good for your goals