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  1. #1
    Bodybuilding Success Coolcicada's Avatar
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    Coolcicada's Push/Pull/Legs Routine

    PLEASE:

    No debates about what routine is best.
    No debates about the usefulness of the deadlift.
    No debates about exercise selection and or frequency.

    Thank you.


    ______________________________________

    Originally Posted by Coolcicada
    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5
    Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
    Incline Barbell Bench Press: 3x5
    Dumbbell Side Lateral Raise: 3x10-12
    Rope Pushdowns (circuit machine): 3x10-12
    Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
    Shrugs(circuit machine or dumbbells): 3x10-12

    Pull (Back/Biceps):

    Barbell Rows: 3x5
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
    Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
    Face-pulls: 3x-10-12
    Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
    Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5-6
    Leg Press (optional if already doing above squats): 3x8-10
    Leg Extensions (circuit machine): 3x10-12
    Hamstring Curls (circuit machine): 3x10-12
    Standing Calf Raises (circuit machine): 5x10-12

    I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

    * I did not list any warm-up exercises. *
    You can put deadlift into back day. Whether you decide to do this is up to you, and whether it works better or worse is not to be debated here.

    IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:

    Originally Posted by Spiderman997
    Contributed by Spiderman997.

    Legs:
    Squat
    Hack squat
    Leg extensions
    Hamstring curls
    SLDL
    Calves

    Push:
    Bench press
    DB incline bench
    DB seated press
    DB side raises
    Rope pushdowns

    Pull:
    Deadlift
    Weighted pull-ups
    Face pulls
    Chest supported rows
    Incline DB curls
    Hammer curls
    IMO, Coolcicada's P/P/L is a intermediate routine. I would advise you to start with either Starting Strength (see thread at top of TBB section) or Lyle McDonald's Generic Bulking Routine (a Upper/Lower).


    My other threads: [Clickable Links]

    Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.

    Current Goals and Plans to Achieve them - Originally posted in June 2012.


    And of course:

    www.bodybuildingsuccess.tumblr.com
    www.facebook.com/bodybuildingsuccess

    That is all.
    Last edited by Coolcicada; 11-21-2012 at 03:25 PM.
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  2. #2
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    Gonna follow this in a few week should get stickied... good job bro!
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  3. #3
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    Thumbs up

    In. No debate or argument about, try it boys!
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  4. #4
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    It's actually not bad
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  5. #5
    Registered User CynicalSphere's Avatar
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    My question is (im not debating, im just wondering why): Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?


    Anyway, great post, should be sticky'd
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  6. #6
    Strength Jericoe's Avatar
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    This routine is definitely the best. Good log.
    Last edited by natypes; 11-22-2012 at 11:35 AM.
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  7. #7
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    no deadlifts/rack pulls = you're back may lack
    Last edited by natypes; 11-22-2012 at 11:36 AM.
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  8. #8
    Registered User AdCon's Avatar
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    I've been doing a similar thing the past few months as a beginner, I followed a layout that I think you or spiderman posted a while ago and adapted it.

    Seem to be making good gains so far. But I was just wondering what order you suggest to do it in e.g. PPL, LPP or any other order.

    Seems like a solid routine though!
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  9. #9
    Sem título bogui94's Avatar
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    In on first page.
    Sounds like a good routine.
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  10. #10
    RollBreadNation RollTideNation's Avatar
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    Originally Posted by GymShowerNap View Post
    no deadlifts/rack pulls = your back may lack
    Strong correlation between the two colored words


    GJ. Great routine.
    Last edited by natypes; 11-22-2012 at 11:36 AM.
    This post is Natypes approved.
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  11. #11
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by CynicalSphere View Post
    My question is (im not debating, im just wondering why): Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?

    Anyway, great post, should be sticky'd
    But if you were to do incline first, you won't be able to shoulder press, therefore sacrificing shoulder development.
    Also, I do believe that even JUST Flat Bench + Shoulder Press.
    Last edited by natypes; 11-22-2012 at 11:36 AM.
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  12. #12
    Registered User mightyillidan's Avatar
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    in
    a routine from Coolcicada its definitely good
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  13. #13
    Registered User fr100's Avatar
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    What is the frequency that you recommend?

    3 days on 1 off?
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  14. #14
    Bodybuilding Success Coolcicada's Avatar
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    Updated OP with a routine that has deadlifts from Spiderman997.

    Originally Posted by fr100 View Post
    What is the frequency that you recommend?

    3 days on 1 off?
    Great question.

    I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
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  15. #15
    Registered User UnknownOrigin's Avatar
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    In, routine looks solid man. GJ
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  16. #16
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    Originally Posted by Coolcicada View Post
    Nah.

    What is stopping people (using your routine) to getting huge upper backs but proportionately small spinal erectors?
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  17. #17
    Registered User fr100's Avatar
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    Originally Posted by Coolcicada View Post
    Updated OP with a routine that has deadlifts from Spiderman997.



    Great question.

    I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
    ~

    Can you substitute overhead tricep extensions for skullcrushers and ez barbell curls for incline curls?

    I mean i know i can but is it optimal?
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  18. #18
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    Originally Posted by Coolcicada View Post
    But if you were to do incline first, you won't be able to shoulder press, therefore sacrificing shoulder development.
    That doesn't make sense, the reason why you wouldn't be able to shoulder press is because your shoulders are getting worked on incline press so you're still working shoulders?


    Good routine either way, I will try this when I'm finished cutting.
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  19. #19
    Registered User Lendogg's Avatar
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    Curious... why no higher reps for chest?
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  20. #20
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by OCDbrah View Post
    That doesn't make sense, the reason why you wouldn't be able to shoulder press is because your shoulders are getting worked on incline press so you're still working shoulders?
    Good routine either way, I will try this when I'm finished cutting.
    All I'm trying to say is, Bench then OHP then Incline. Thats the way it should be done.

    Otherwise, Incline one day, and OHP the next rotation.
    Originally Posted by fr100 View Post
    ~

    Can you substitute overhead tricep extensions for skullcrushers and ez barbell curls for incline curls?

    I mean i know i can but is it optimal?
    No, you want one overhead exercise.
    On biceps, sure.

    Originally Posted by Lendogg View Post
    Curious... why no higher reps for chest?
    I kept all the compound movements to the same rep range.

    Originally Posted by GymShowerNap View Post
    What is stopping people (using your routine) to getting huge upper backs but proportionately small spinal erectors?
    If you love deadlifts, please see Spiderman997's routine or simply add it or rack pulls into mine.

    I also mentioned that this routine should be done AFTER a routine like SS.
    Last edited by Coolcicada; 11-21-2012 at 03:24 PM.
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  21. #21
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    Just one more question,

    In your opinion, squeezing type of movement for chest isnt effective?
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    I like both you and Spider's routine. Might give those a try when I hit the 2/3/4 plate standard
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    Hold your head up nicholkid's Avatar
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    Just curious, what is your reason to do compounds for 5 reps but everything else is 10?
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  24. #24
    Registered User CynicalSphere's Avatar
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    Originally Posted by Coolcicada View Post
    But if you were to do incline first, you won't be able to shoulder press, therefore sacrificing shoulder development.
    Also, I do believe that even JUST Flat Bench + Shoulder Press.

    Thanks, might try switching this up. I get a better chest contraction when I do incline, so I might try out incline > OHP > flat...but this is a very good frame to play around with
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  25. #25
    Bodybuilding Success Coolcicada's Avatar
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    Pec flys are good but hard to execute properly.

    Compounds I like the low rep range to focus on getting strength gains. Everything else is "hypertrophy range." It kinda combines PHAT into one day.
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  26. #26
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    Originally Posted by Coolcicada View Post
    IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:
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  27. #27
    Registered User dannym37's Avatar
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    Is this workout effective 3 days a week? Like, AxBxCxx?
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    Originally Posted by dannym37 View Post
    Is this workout effective 3 days a week? Like, AxBxCxx?
    As long as you progress on your lifts and eat in a surplus yes. It won't be as optimal, but you will see results.
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  29. #29
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    Originally Posted by dannym37 View Post
    Is this workout effective 3 days a week? Like, AxBxCxx?
    The whole point of a p/p/l is to repeat it 2x a week in a fashion like:
    push
    pull
    legs
    off
    repeat

    etc



    But yes, you can do that if you want. More frequency is better.
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  30. #30
    I swear I lift nlucen1's Avatar
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    In on first page.

    Great looking routine. I may consider this for when I am done with PHAT.

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