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Thread: Push Pull Legs

  1. #1
    Registered User adamellisdj's Avatar
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    Push Pull Legs

    Any changes?

    Looking to add as much mass as I can. Il try do push pull legs rest x2. If not it will be 5 days a week.

    -

    Push / Pull / Legs (2019)


    Week 1 push/pull/legs/rest/push/pull/rest (25th March)

    Week 2 legs/push/pull/rest/pull/push/rest
    Week 3 pull/legs/push/rest/pull/legs/rest

    ——

    Push 1 (Chest/ShoulderTriceps/Calves)

    Flat Dumbbell Press: 3x10
    Incline Dumbbell Press: 3x10
    
Standing OH Press: 3x10
    Side Lat Raises: 3x10

    Skull-crushers : 3x10
    Tricep Pushdowns: 3x10 [Drop-set]
    Seated Calf Raise: 3x12
    Standing Calf Raise: 3x12

    Pull 1 (Back/Biceps)

    Snatch Grip Deadlift: 3x10
    Lat Pulldown: 3x10
    Bent-over Row: 3x10
    Barbell Trap Raises: 3x10
    Rear Delt Raises: 3x10
    
Barbell Curl 3x10

    Seated Hammer Curl: 3x10 [Drop-set]

    Legs 1

    Squats: 3x10
    Bulgarian Split Squat: 3x10
    Leg Press: 3x12 [Drop-set]
    Romanian Deadlifts:
    3x10
Leg Extension:
    3x10
Seated Calf Raise: 3x12
    Standing Calf Raise: 3x12

    
Push 2 (Chest/Shoulder/Triceps/Calves)

    Flat Dumbbell Press: 3x10
    Decline Bench Press: 3x10
    
Seated OH Press: 3x10
    Front Lat Raises: 3x10

    Close Grip Bench : 3x10
    Tricep Pushdowns: 3x10 [Drop-set]

    Pull 2 Back/Biceps)

    Snatch Grip Deadlift: 3x10
    One Arm Dumbbell Row: 3x10
    Bent-over Row: 3x10
    Barbell Trap Raises: 3x10
    Rear Delt Raises: 3x10

    Barbell Curl 3x10
    
Seated Dumbbell Curl: 3x10 [Drop-set]

    Legs 2

    Squats: 3x10
    Bulgarian Split Squat: 3x10
    Leg Press: 3x12 [Drop-set]
    Romanian Deadlifts: 3x10
    
Leg Extension: 3x10

    Seated Calf Raise: 3x12
    Standing Calf Raise: 3x12
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  2. #2
    Registered User leidenesLK's Avatar
    Join Date: Feb 2017
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    leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000) leidenesLK is just really nice. (+1000)
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    Why 10+ reps for everything? If you have 5 days run an UL/PPL. Vikings or Fierce 5.
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