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    Registered User Przepi's Avatar
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    My PPL Programme, What do you think?

    Push
    - Flat Barbell bench press 1x warmup set ->4x working sets 5reps max (5/5/5/5)
    - Smith +45 Incline bench press 4 sets -> 12/10/8/6
    - Close Grip DB press or Incline DB press 4 sets -> 12/12/10/10
    - Cable fly 4 sets -> 12/12/12/12
    - OHP or Smith seated OHP 1x warmup set followed by 4 working sets -> 8/6/5/5
    - V bar triceps skullcrushers on a incline bench -> 5 sets 12/12/10/10/8
    - Unilateral triceps pushdown on cables or some form of a pushdown 5 sets ->12/12/12/15/15

    Pull
    - Pull Ups/Chin ups 1x warmup set with no weight -> 4x working sets with weight 5 reps max 5/5/5/5
    - Smith Barbell Row or Normal Barbell Row 4x sets -> 10/8/8/6
    - Hammer Strength Pull Down 4x sets -> 12/12/10/10
    - Cable Row x4 sets -> 15/12/12/12
    - Rear dumbell fly or Rear Cable pull x5 sets-> 15/15/12/12/12
    - Biceps Barbell curl 5 sets -> 12/12/10/10/8
    - Some form of a hammer curl 5 sets -> 12/12/10/8/8

    Legs
    - Calf Raise 4 sets -> 15/15/15/15
    - Leg Extensions 4 sets -> 12/12/12/12
    - Leg Curls 4 sets -> 12/12/12/12
    - Barbell Squat -> 8/5/5/5/5

    Some days I might switch e.g Barbell row for deadlift to have all compound exercises done in a week, What do you guys think, is it decent or too many exercises?
    Note that all reps may be different during training.

    Always try to aim for 1-3 reps left in reserve this way your CNS won't be exhausted at the end severly therefore you'll be able to progress on a next training session
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