Hi guys. how are you? First, let me apologise for my bad english, isnt my first language
I need some help.
I usually do 3 day/week Full Body workout but i want change. I can only train max 5 days week and need to have the weekends free, so i was thinking in a PPLUL routine.
Because of my work (farmer) i dont want exercises that make pressure on lower back, i already "train" that part a lot on my work, so leg days i dont want squats, hyperextension or deadlifts and unlike almost all men, genetically my lower body (exception calves...lol) are much stronger than my upper body so im thinking make leg/lower day routine not very intensive.
What you think about this routine?
MONDAY
Push
chest press 3 x 8-10
dips chest 3 x 8-10
OHP 3 x 8-10
lateral raise 3x 12-15
rope pushdown 3 x 12-15
TUESDAY
Pull
seated chest supported row 3 x 8-10
pulldown 3 x 8-10
face pull 3 x 12-15
bicep curl 3 x 12-15
hammer curl 3 x 12-15
WEDNESDAY
LEG
Leg Press 5 x 8-10
Seated hamstring curl 4 x 8-10
Calves raise stand 3 x 25-30
Knee raise 3 x max reps
THURSDAY
UPPER
seated chest supported row 3 x 8-10
chest press 3 x 8-10
pullups 3x max reps
lateral raise 3x 12-15
hammer curl 3 x 12-15
rope pushdown 3 x 12-15
FRIDAY
LOWER = LEG DAY
What you think? And about exercises order how would you do?
If i want do superset on Upper day what exercises are best to combine?
Thanks in advance
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05-09-2024, 06:03 AM #1
Push/Pull/Leg/Upper/Lower 5day week
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05-09-2024, 06:47 AM #2
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