Hey dudes. Going to start a Push/Pull/Legs/Rest/Repeat routine. Just wanted to know which of these routines is better for mass gain, because I got given them by different people.
Routine 1
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Overhead Dumbbell Extension : 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Pull Ups/Pulldowns: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Hammer Curls: 3x10-12
Dumbell Shrugs: 3x10-12
Legs
Barbell Squats: 4x5-6
Leg Press 3x8-10
Leg Extensions : 3x10-12
Hamstring Curls : 3x10-12
Calf Raises : 5x10-12
or
Routine 2
Push:
barbell bench press 4x10
incline dumbell press 4x10
seated shoulder press 4x10
upright barbell rows 4x10
skull crushers 4x10
Pull:
bent over barbell row 4x10
pullups 4x10
seated cable rows 4x10
lat pulldown 4x10
barbell curls 4x10
Legs/abs:
barbell squats 4x10
leg press 4x10
Leg extensions 4x10
leg curls 4x10
Abs Routine
or Routine 3
Push
Bench press 5x5
Incline or Decline dumbell press 3x10 (Alternate)
Dumbell Shoulder press 3x10
Any Variation of flies 3x12
Any Tricep excercise 3x12
Pull-
Deadlift 5x5
Barbell Rows or Dumbell Rows 3x10
Lat Pulldown (Wide or close grip) 3x10
Lateral Dumbell Raises supersetted with Rear Delt Flyes 4x15
Any form of Bicep Curls 3x12
Legs
Heavy squats 5x5
Leg Press 3x8-10
Leg Extensions : 3x10-12
Hamstring Curls : 3x10-12
Calf Raises : 5x10-12
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Results 1 to 12 of 12
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06-17-2013, 08:11 AM #1Registered Sick Kunt
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1079
(Stopped my brosplit)Starting a Push/Pull?egs routine. Which one of these are better?
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06-17-2013, 08:18 AM #2Registered User
- Join Date: Apr 2013
- Location: New York, United States
- Age: 27
- Posts: 10
- Rep Power: 0
Originally Posted by tekno17
I would go with routine 3. It has the most compound movements. Plus with the 5X5 training. you will gain size and strength, Which is a plus. Cause who dosnt like to lift heavy ass weight!Personal Stats:
age:16
Weight:164.4
bodyfat %: Approx. 12-15%
Lifts:
Squats: 305lb
Dead lift: 335lb
Bench press: 205lb
Total: 845lb
Favorite Lifter: Brandon Lilly
**The only thing to fear, is fear itself**
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06-17-2013, 09:16 AM #3Registered User
- Join Date: May 2013
- Location: United Kingdom (Great Britain)
- Age: 28
- Posts: 2,129
- Rep Power: 199
One of these could possibly get stolen by me. How many days a week would you be doing this?Originally Posted by tekno17
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06-17-2013, 09:27 AM #4Registered User
- Join Date: Oct 2009
- Location: Sariyer, Istanbul, Turkey
- Age: 32
- Posts: 768
- Rep Power: 247
What are your lifts OP?
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06-17-2013, 05:12 PM #5Registered Sick Kunt
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1079
My lifts are. 190 lb bench, and 280 lb squat 1rm. Why?
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06-17-2013, 05:22 PM #6
Routine one with another row variation in place of one of those bicep exercises
~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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06-17-2013, 05:24 PM #7Registered User
- Join Date: Dec 2012
- Location: Michigan, United States
- Posts: 7,453
- Rep Power: 1709
I personally think doing flat press, then incline press, then overhead press in a row is too much.
yolo- you only lift once
Sumo Deadlift: 480 x1
Back Squat: 450 x1
Bench: 240 x1
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06-17-2013, 05:28 PM #8shoot didn't even notice, thought the second exercise was flat DB bench. Reading comprehension not even once.Originally Posted by sgttom
I'd take a look at Coolcicada's PPL or Spiderman997's PPL (same thread)~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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06-17-2013, 05:33 PM #9Registered Sick Kunt
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1079
Routine 1 is Coolcicadas routine. lol. And he put Flat >Overhead>Incline all on same day.
#Accountant
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06-17-2013, 05:37 PM #10I thought he had them alternatedOriginally Posted by tekno17
~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
-
06-17-2013, 05:42 PM #11Registered User
- Join Date: Dec 2012
- Location: Michigan, United States
- Posts: 7,453
- Rep Power: 1709
hehe yeaOriginally Posted by Tb0282
Have you ever tried it before? I do flat and overhead on the same day. When lifting heavy I am already beat. If I added incline in before overhead I just wouldn't have much to put in to overhead.Originally Posted by tekno17
yolo- you only lift once
Sumo Deadlift: 480 x1
Back Squat: 450 x1
Bench: 240 x1
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06-17-2013, 06:09 PM #12Registered Sick Kunt
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1079
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. *#Accountant
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