can someone explain why op left out deadlifts in his original routine?
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08-25-2014, 11:21 AM #1321
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08-25-2014, 11:47 AM #1322
as a noob id like to know how does op's routine compare to this if i add deadlifts to this routine?
Push (Chest/Triceps/Shoulders): A
Incline Dumbbell Fly 3x8-12
Standing Barbell Overhead Press: 3x8-12
Incline Dumbbell Press: 4x8-12
Dumbbell Side Lateral Raise: 3x10-15
Cable Pushdowns: 3x8-12
Overhead Cable Extension: 3x8-12
Shrugs: 3x12-15
Pull (Back/Biceps): A
Barbell Rows: 3x8-12
Lat Pulldowns: 3x8-12
Seated Cable Rows: 3x8-12
Seated Face-Pulls: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12
Legs (Quad/Ham/Calves): A
Back Extension: 3x8-12 (if you don't know what this is, see bottom of page)
Leg Press: 4x8-12
One- Legged Hamstring Curl: 3x12-15
One-Legged Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12
Push (Chest/Triceps/Shoulders): B
Incline Barbell Press 3x8-12
Seated Dumbbell Overhead Press: 3x8-12
Flat Dumbbell Press: 3x8-12
Side Lateral Raise Machine: 3x10-15
Underhand Cable Pushdown: 3x8-12
Overhead Dumbbell Extension: 3x8-12
Shrugs: 3x12-15
Pull (Back/Biceps): B
T-Bar Row: 3x8-12
V-Bar Lat Pulldowns: 3x8-12
Bent-Over Dumbbell Rows: 3x8-12
Reverse Pec-Dec: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12
Legs (Quad/Ham/Calves): B
Back Extension: 3x8-12
Back Squat: 4x8-12
Lying Hamstring Curl: 3x12-15
Leg Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12
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08-25-2014, 12:27 PM #1323
OP's routine has lower volume, and compound movements are kept at 3x5, also there are no A and B workouts, you just do the same twice a week.
I think your routine has too much volume for a PPL, but if you feel you can handle it, go for it. But keep in mind that you need to progress over the weeks, and with a volume that high you might get burned out very quickly.
Why would you start with chest fly's on push day, and back extensions on leg day? Doesn't seem right, unless you're doing these for your warmup
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08-26-2014, 01:32 PM #1324
- Join Date: Jul 2011
- Location: London, England, United Kingdom (Great Britain)
- Age: 29
- Posts: 1,993
- Rep Power: 318
My lifts gone up a lot on this programme gonna change the rep around though
My bench is 100kg 3x5
incline dumbbell bench are 35kg each hand 3x5
and squats 110kg for 3x5
So i'm going to change compounds for 3x6-8 for a while
is that okay OP?My Lifting log!
http://forum.bodybuilding.com/showthread.php?t=158614543&p=1175269943#post1175269943
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08-26-2014, 04:02 PM #1325
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08-26-2014, 04:03 PM #1326
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08-26-2014, 04:13 PM #1327
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08-27-2014, 05:19 AM #1328
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08-27-2014, 08:10 AM #1329
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08-27-2014, 02:56 PM #1330
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08-27-2014, 03:51 PM #1331
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,463
- Rep Power: 44730
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08-28-2014, 03:17 AM #1332
Great programme, really helping my OHP. Ive gained 5kg on it so far and no signs of stopping. Just wondering if daily grease the groove pull ups would affect recovery or adding in a daily pull up programme to improve numbers. My pull up numbers have fallen badly since this programme doesnt use them. Im one of those people that needs to train pll ups regularly otherwise they go to pot.
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08-28-2014, 04:55 AM #1333
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09-01-2014, 01:12 PM #1334
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09-01-2014, 01:59 PM #1335
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09-04-2014, 02:43 PM #1336
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09-04-2014, 02:53 PM #1337
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09-04-2014, 10:19 PM #1338
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09-05-2014, 12:13 PM #1339
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09-05-2014, 12:25 PM #1340
Every time right..
Also, I'm curious; on the push day, I expected my shoulders to be completely fatigued after OHP. And they sortve were for incline but not as much as I thought
Am I wrong to assume there may be difficulty there since you go from bench to OHP to INcline bench which all use your shoulders?I admit all my threads suck :(
Supplements Suck
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09-05-2014, 08:31 PM #1341
- Join Date: Aug 2012
- Location: Dallas, Texas, United States
- Posts: 1,710
- Rep Power: 3627
I made this spreadsheet for use with this PPL routine. Thanks OP, you've really inspired me to start a solid routine.
I've made little changes (which is what push 1/push 2 and pull 1/pull 2 signify) to the routine, some of which include:
1) 1-2 more reps on compound exercises (preference)
2) alternating v bar + wide bar on pulldowns every pull workout (width + thickness according to google, also because i like variety)
3) alternating flat bb and incline bb with flat db and incline db every push workout (plataued on flat BB on 2 months of ICF, so i figured alternating with db can't be that bad)
4) added a 3 exercise ab routine to leg day (because why not)
5) added chin ups + pull ups (personal goals)
and probably some other stuff I can't remember.
It only has 2 weeks in it, my goal is to update it every 2 weeks and add 2 more.
Enjoy guys.
edit: i forgot to add calf raises. fml. just add it yourselves lolLast edited by SimplyNick96; 09-05-2014 at 08:38 PM.
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09-13-2014, 04:31 PM #1342
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09-16-2014, 02:22 AM #1343
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09-16-2014, 08:25 AM #1344
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09-16-2014, 01:30 PM #1345
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09-17-2014, 06:03 AM #1346
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09-17-2014, 08:32 AM #1347
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09-17-2014, 10:22 AM #1348
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09-17-2014, 11:12 AM #1349
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09-17-2014, 12:03 PM #1350
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