what do you think?
Objective: Strength and Hypertrophy
5 years of training
Bench: 102kg - 5 reps
Squat High Bat ATG: 132kg - 5 reps
Deadlift: 152kg 5reps
Military Press: 58kg - 5reps
Push 1
Squat 5x5
Bench Press 5x5
Military Press 3x6-10
Lateral Raises 2x8-10
Dips 4x
Pull 1
Deadlift 3x5
Barbell Row 3x5
Chin-Up weighted 3x 4-6
RDL 3x5
Bíceps 3x8-10
Trapz 4x
Push 2
Front Squat or Lunges 3x8-10
Leg Press 3x8-10
Military Press 5x5
DB Press 60º 2x8
DB Press 45º 2x8
Fly 45º 1x10-12
Tríceps 3x8-10
Pull 2
Deadlift 4x6-8 (70-80% Pull 1 workout )
Unilateral DB Row 3x8-12
Pull Ups 3x
SLDL or RDL 3x8-10
Bíceps 3x 8-10
maybe use 5/3/1 for Bench Push1, Squat Push1, Deadlift Pull1 and Military Pull2..
good idea ?
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Thread: Push/Pull Routine
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12-02-2012, 05:02 PM #1
Push/Pull Routine
Last edited by Keeperr; 12-03-2012 at 05:37 AM.
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12-03-2012, 05:39 AM #2
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12-03-2012, 06:03 AM #3
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12-03-2012, 07:15 AM #4
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12-03-2012, 04:37 PM #5
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