Coolcicada's Push/Pull/Legs Routine
[U][B]PLEASE:[/B]
[B]No [/B]debates about what routine is best.
[B]No[/B] debates about the usefulness of the deadlift.
[B]No[/B] debates about exercise selection and or frequency.
Thank you. [/U]
______________________________________
[Quote=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
[B]Standing[/B] Calf Raises (circuit machine): 5x10-12
I usually do either P/P/L [REST] P/P/L [B]or[/B] P/P/L/P/P/L[Rest]
* I did not list any warm-up exercises. *
[/Quote]
[B]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.
[color=red][B]IF YOU ARE LOOKING FOR A ROUTINE [u]WITH[/U] DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:[/B][/color]
[Quote=Spiderman997]
[B][color=red]Contributed by Spiderman997.[/color][/B]
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:
[B]Deadlift[/B]
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls
[/quote]
[B]IMO, Coolcicada's P/P/L is a intermediate routine.[/B] I would advise you to start with either [I]Starting Strength[/I] (see thread at top of TBB section) or [url=http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/][I]Lyle McDonald's Generic Bulking Routine[/I] (a Upper/Lower). [/url][/B]
My other threads: [B][Clickable Links]
[url=http://forum.bodybuilding.com/showthread.php?t=146313983]Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.[/url]
[url=http://forum.bodybuilding.com/showthread.php?t=145328991]Current Goals and Plans to Achieve them - Originally posted in June 2012.[/url][/B]
And of course:
[B][url]www.bodybuildingsuccess.tumblr.com[/url]
[url]www.********.com/bodybuildingsuccess[/url]
[/B]
That is all.