Coolcicada's Push/Pull/Legs Routine

[ZackeryVon]

This is almost identical to my routine. Weird, only one movement off. I never understood why people do shrugs on push day, has never made sense to me. Would you like to fill me in? Is it for more frequency so you hit them on pull and push day?

[Coolcicada]

So I'm going to be DL'in twice a week, lets say I do 405x5 Tuesday, Friday I do 410x5 or stay the same weight?

You have the week to make it *5. If you hit it on Tuesday move up, if not, same weight Friday.

---

Shrugs on push day are personal preference. And it balances out the amount of exercises (6 on each day).

[1ntensityrules]

Solid routine, i am running a bit of an unorthodox routine and having great results, so in the end it is what works for you

[mlift11]

I like it. Curious: Why do you want an overhead movement instead of skulls? Don't they work the same part of the tricep?

[Gymrat2000]

Would probably do this

[Coolcicada]

I like it. Curious: Why do you want an overhead movement instead of skulls? Don't they work the same part of the tricep?

Overhead emphasis a particular one (I believe its the long head.)

Would probably do this

[Tb0282]

Overhead emphasis a particular one (I believe its the long head.)

Don't skull crushers that go past the head put more emphasis on the long head? I think I heard Ethan say something along those lines

[Coolcicada]

Don't skull crushers that go past the head put more emphasis on the long head? I think I heard Ethan say something along those lines

Im not sure. All I know is:

Medial Head: Dips and CGBP.
Lateral Head: Push exercises
Long Head: Overhead exercises.

And, I stopped doing skullcrushers, too much elbow strain and pain.

Finally:

[Tb0282]

Im not sure. All I know is:

Medial Head: Dips and CGBP.
Lateral Head: Push exercises
Long Head: Overhead exercises.

And, I stopped doing skullcrushers, too much elbow strain and pain.

Thanks.

Yeah I haven't been able to crushers since my elbow fracture, too much pain.

[DerekEt]

Lying Tricep Extensions to behind the head do put a lot of stress on your long head. Trust me, you will feel the DOMS immediately the day after.

However, I would never use that movement as your "Long Head Exercise"; but rather as a movement to trash all 3 heads while also adding to long head stimulus.

French Press(Lying Tricep Extension to behind the head) is almost like your staple big-bang mass builder for the triceps in general. At that point, you want something to isolate the lateral and long head; Tricep Rope Pushdowns and OVERHEAD extensions being the most obvious.

[Coolcicada]

Lying Tricep Extensions to behind the head do put a lot of stress on your long head. Trust me, you will feel the DOMS immediately the day after.

However, I would never use that movement as your "Long Head Exercise"; but rather as a movement to trash all 3 heads while also adding to long head stimulus.

French Press(Lying Tricep Extension to behind the head) is almost like your staple big-bang mass builder for the triceps in general. At that point, you want something to isolate the lateral and long head; Tricep Rope Pushdowns and OVERHEAD extensions being the most obvious.

Yes, agreed.

When I first began, I loved doing French press on a DECLINE and saw a lot of growth from that.

[AliLeo94]

PPL is the ideal routine for natties, imo. With that said, I tried it for a week, and I burned out due to my preference of doing high volume.

I've been thinking about doing:

Monday: Push
Tue:Off
Wed:Pull
Thu: off
Fri:Legs
Sat: Push
Sun:Off
repeat with Pull

That way the muscles are being hit twice within a week.

What do you think ? will rep

[Tb0282]

PPL is the ideal routine for natties, imo. With that said, I tried it for a week, and I burned out due to my preference of doing high volume.

I've been thinking about doing:

Monday: Push
Tue:Off
Wed:Pull
Thu: off
Fri:Legs
Sat: Push
Sun:Off
repeat with Pull

That way the muscles are being hit twice within a week.

What do you think ? will rep

Everything but legs is hit twice. That doesn't sound good at all.

Just lower the volume if you're burning out, either that or eat more.

[AliLeo94]

Everything but legs is hit twice. That doesn't sound good at all.

Just lower the volume if you're burning out, either that or eat more.

Legs will be hit on wednesday in the following week.

[Tb0282]

Legs will be hit on wednesday in the following week.

Thats still once per week. Thats a no no

[AliLeo94]

Thats still once per week. Thats a no no

thanks man repped

[Coolcicada]

Thats still once per week. Thats a no no

Agreed.

[Brenjam]

Currently i have maxes of 200/286/420
Would this program be suitable for me?

[Arabianmuscles]

Is this routine geared more towards strength or Bodybuilding?

[itwasntme184]

This is almost identical to my routine. Weird, only one movement off. I never understood why people do shrugs on push day, has never made sense to me. Would you like to fill me in? Is it for more frequency so you hit them on pull and push day?

he ignored me too when i asked this lol

[OCDbrah]

he ignored me too when i asked this lol

he said it's just personal preference

[Tb0282]

Currently i have maxes of 200/286/420
Would this program be suitable for me?

Yes. You are close enough to the 2/3/4 I'd say give it a shot.

Is this routine geared more towards strength or Bodybuilding?

Mixed, but since it includes isolations and doesn't neglect any body parts I'd call it a bodybuilding routine.

[Coolcicada]

he ignored me too when i asked this lol

Yes in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.
--------
I've always done shrugs on push day since the beginning but you move it over.

You have the week to make it *5. If you hit it on Tuesday move up, if not, same weight Friday.
---
Shrugs on push day are personal preference. And it balances out the amount of exercises (6 on each day).

I can't multi quote on phone so I just answered with "------" separating questions.

[Ionnz]

Solid routine, might pick this up once I'm done with this upper/lower.

Also to help with tricep discussion -
In this book, Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets. His summary is as follows:

French press with EZ bar:

Lateral Head: *

Long Head: **

Medial Head: *

French press with EZ bar on decline bench

Lateral Head: **

Long Head: **

Medial Head: **

Supine triceps extension with dumbbell and neutral grip

Lateral Head: **

Long Head: *

Medial Head: *

Overhead triceps extensions with dumbbell and neutral grip

Lateral Head: **

Long Head: **

Medial Head: **

Overhead triceps extensions with dumbbell and rotation

Lateral Head: **

Long Head: **

Medial Head: **

Overhead triceps extensions with reverse grip

Lateral Head: *

Long Head: **

Medial Head: *

Standing French press with straight bar

Lateral Head: **

Long Head: *

Medial Head: **

Triceps pushdown with straight bar and narrow grip

Lateral Head: **

Long Head: **

Medial Head: *

Triceps pushdown with rope

Lateral Head: **

Long Head: **

Medial Head: **

Triceps pushdown with angled bar

Lateral Head: **

Long Head: **

Medial Head: **

One-arm triceps pushdown

Lateral Head: **

Long Head: *

Medial Head: **

One-arm triceps pushdown with reverse grip

Lateral Head: **

Long Head: **

Medial Head: **

Bench press with narrow grip

Lateral Head: **

Long Head: *

Medial Head: **

Parallel bar dip with neutral grip

Lateral Head: **

Long Head: **

Medial Head: **

Bench dip

Lateral Head: **

Long Head: **

Medial Head: **

Pullover with EZ bar and narrow grip

Lateral Head: *

Long Head: **

Medial Head: *

Military press with straight bar, behind neck

Lateral Head: **

Long Head: nil

Medial Head: **

Standing dumbbell press

Lateral Head: *

Long Head: nil

Medial Head: *

[Ntando1996]

Is it also like a strength training program, coz like from the time you gave me the routine my lifts went up by 10-20lbs with out a feel

[Coolcicada]

Solid routine, might pick this up once I'm done with this upper/lower.

Thanks for typing all that out.

Is it also like a strength training program, coz like from the time you gave me the routine my lifts went up by 10-20lbs with out a feel

Its a whatever-you-want-to-call-it routine that gets results.

[Ionnz]

Thanks for typing all that out.

Not sure if srs. Just copied and pasted it. If you're being sarcastic and hinting at me making the post smaller, I could edit it.

[Coolcicada]

Not sure if srs. Just copied and pasted it. If you're being sarcastic and hinting at me making the post smaller, I could edit it.

Don't worry about it.

[YokoDude]

PLEASE:

No debates about what routine is best.
No debates about the usefulness of the deadlift.
No debates about exercise selection and or frequency.

Thank you.

______________________________________



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.

IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:



IMO, Coolcicada's P/P/L is a intermediate routine. I would advise you to start with either Starting Strength (see thread at top of TBB section) or Lyle McDonald's Generic Bulking Routine (a Upper/Lower).

My other threads: [Clickable Links]

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.

Current Goals and Plans to Achieve them - Originally posted in June 2012.

And of course:

www.bodybuildingsuccess.tumblr.com
www.********.com/bodybuildingsuccess

That is all.

So this would not be ideal for a beginner?

[Coolcicada]

So this would not be ideal for a beginner?

Start with SS or Lyle's.