Push Pull Legs

[adamellisdj]

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.

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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

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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



[leidenesLK]

Why 10+ reps for everything? If you have 5 days run an UL/PPL. Vikings or Fierce 5.