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    Legs DL 325 Db lunge 50 Leg ext 50 Leg curl...

    Legs
    DL 325
    Db lunge 50
    Leg ext 50
    Leg curl 45
    Calf, ab
  • Any downward pull would be fine.

    Any downward pull would be fine.
  • ^^ yep The thing with conventional dead lifts...

    ^^ yep

    The thing with conventional dead lifts is that they hit every thing. So they specialize in nothing. If that makes sense lol. For hypertrophy RDLs are a better choice imo.
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    17,136

    Weight 182 lbs. Upper Incline press 140 Lat...

    Weight 182 lbs.

    Upper
    Incline press 140
    Lat pulldown 150
    Db flat bench 50
    Db row 50
    Face pull 90
    Curl 70
  • Id add face pulls on back day and maybe consider...

    Id add face pulls on back day and maybe consider pull ups in between chest sets. I personally would RDL instead of DL since the back muscles will probably take a hit on leg day from the day before....
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    17,136

    Lower Squat 295 Db RDL 50 Leg curl 45 Leg ext...

    Lower
    Squat 295
    Db RDL 50
    Leg curl 45
    Leg ext 50
    Calf, ab
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    Yup. We all fell into the bro split trap at some...

    Yup. We all fell into the bro split trap at some point.
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    Yup. After 5 years of proper training and diet...

    Yup. After 5 years of proper training and diet you're done as a natural anyways. No one wants to hear it but its the truth. I only "bulk" in the winter because I like to eat and the lard comes off...
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    17,136

    Not really man. At this point I'm lucky to gain 1...

    Not really man. At this point I'm lucky to gain 1 lb of muscle per year, which is probably lost by the end of a cut. I think I'm content at this point to just stay lean in the 180's with decent...
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    Dropped down the weight for lateral raises to...

    Dropped down the weight for lateral raises to speed things up. Switched out hammer for db curls. Weight was 180 today which is a 2 lb gain this month. I'm pretty much happy with where i'm at. I'll...
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    17,136

    Push Bench press 235, 245* OHP 95 Db fly 45...

    Push
    Bench press 235, 245*
    OHP 95
    Db fly 45
    Overhead tri ext 45
    Lateral 25
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    17,136

    Legs DL 315 Db lunge 50 Leg curl 45 Leg ext...

    Legs
    DL 315
    Db lunge 50
    Leg curl 45
    Leg ext 50
    Calf,ab
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    Back in my bro days I’d switch all the time to...

    Back in my bro days I’d switch all the time to shock and electrocute the muscle.
    Since 2013ish I did 5/3/1 for a good year, switched to lpp for 6 months, then upper lowers for 5 years. Now I’m on...
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    17,136

    Easy 2 sec paused benching. Upper Incline...

    Easy 2 sec paused benching.

    Upper
    Incline press 135, 155*, 175*
    Lat pulldown 145
    Db flat press 50
    Db row 50
    Face pull 90
    Curl 65
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    Lower Squat 285 Db RDL 50 Db lunge 50 Leg...

    Lower
    Squat 285
    Db RDL 50
    Db lunge 50
    Leg curl 45
    Calf, ab
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    1,608

    Okay. IMO that's the only reason to run a 6 day...

    Okay. IMO that's the only reason to run a 6 day PPL. I would work on the balance a bit. Your split has a lot of pushing for one session.
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    The question is why would you want to be in the...

    The question is why would you want to be in the gym 6 days per week? A 3 day FB or 4 day upper/lower is all you'll need. It makes no sense for you to be lifting 6 days per week just to train each...
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    256
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    17,136

    Pull Pendlay row 150 Lat pulldown 145 Db row...

    Pull
    Pendlay row 150
    Lat pulldown 145
    Db row 45
    Face pull 90
    Lateral 25
    Hammer curl 35
  • Thread: All pro routine?

    by TAWS6
    Replies
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    817

    When you're not a beginner

    Once you get to this level All pros will beat you up. That would be a good time to move to an intermediate program. All pros has multiple intermediate full body routines and also an upper lower split.
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    Push Bench 235 OHP 95 Chest fly 45 Overhead...

    Push
    Bench 235
    OHP 95
    Chest fly 45
    Overhead extension 45
    Lateral 25
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