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  1. #1
    Registered User makaveli222's Avatar
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    Thumbs up Muscle and strenght building workout

    Hi guys i just want to know which workout of these 2 is better for muscle and strength building

    P/P/L/P/P/L

    (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
    Standing Calf Raises (circuit machine): 5x10-12


    Lower/Upper/L/P/P

    Lower A
    Squats 3x5-6
    Weighted Back Extensions 3x8-10
    Leg Press 3x8-10
    Leg Curls 3x10-12
    Ab work 3x15-18/Calf raises 3x12-15 Superset

    Upper A
    Incline Bench 3x5-6
    Decline DB Bench 3x8-10
    Lat Pulldowns 3x8-10 (any grip)
    Bent Over Rows 3x8-10
    Curls 3x8-10/Face Pulls 3x10-12 Superset

    Legs
    *Squat 3x5-6
    *DL 3x5-6
    Good Morning 3x8-10
    Leg Extensions/Leg curls (Superset 3x10-12)
    Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

    Push
    *Bench(Horizontal Press) 3x5-6
    *OHP(Upward Press) 3x5-6
    Dips or fly 3x8-10
    Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
    Lateral Raises 3x10-12

    Pull
    *Pendlay Rows(Horizontal Pull) 3x5-6
    Yates Rows(Upward Pull) 3x5-6
    Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
    Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
    Curls 3x8-10
    Last edited by makaveli222; 03-19-2019 at 01:24 AM.
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  2. #2
    Banned LactoseTolerant's Avatar
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    Where are the workouts?
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  3. #3
    Registered User makaveli222's Avatar
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    I add them
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  4. #4
    Registered User Shihanlifter's Avatar
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    Too much volume for a novice, which you are if you're asking this. Hop on a proven 3x/wk full body novice program focused on linear progression in the main compound lifts, while eating to either gain muscle or lose fat which means calorie surplus or deficit respectively (add or deduct around ~250-500kcal from maintenance), and getting enough protein (around 0.8g per lb of bodyweight)
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  5. #5
    Registered User makaveli222's Avatar
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    Originally Posted by Shihanlifter View Post
    Too much volume for a novice, which you are if you're asking this. Hop on a proven 3x/wk full body novice program focused on linear progression in the main compound lifts, while eating to either gain muscle or lose fat which means calorie surplus or deficit respectively (add or deduct around ~250-500kcal from maintenance), and getting enough protein (around 0.8g per lb of bodyweight)
    Got it , thank you
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