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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06-17-2013, 08:11 AM #1
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1080
(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 #2
- Join Date: Apr 2013
- Location: New York, United States
- Age: 27
- Posts: 10
- Rep Power: 0
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06-17-2013, 09:16 AM #3
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06-17-2013, 09:27 AM #4
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06-17-2013, 05:12 PM #5
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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 #7
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06-17-2013, 05:28 PM #8
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06-17-2013, 05:33 PM #9
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06-17-2013, 05:37 PM #10
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06-17-2013, 05:42 PM #11
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06-17-2013, 06:09 PM #12
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1080
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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