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    Registered User Mattmv123's Avatar
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    Routine guidance and tips

    Hey,

    I’m currently doing PPL rest, then repeat. I quite like the split, but I’m just wanting some general feedback on the below.

    I am open to a new split too, let me know your thoughts. I’m also looking to start focusing on strength too.


    Push:
    Incline dumbells 3x 8 – 14 reps
    Overhead press 4x 4 – 6 reps
    Bench press 3x 4 – 6 reps
    Lateral raises 4x 12 – 16 reps
    Weighted dips 3x 4 – 6 reps
    Reverse dumbbell fly 4x 12 – 16 reps
    Seated incline cable fly 3x 8 – 12 reps
    Tricep pulldowns 3x 8-12 reps
    Reverse grip tricep pulldowns 3x 8-12 reps
    Standing dumbbell behind the head press 3x 8-12 reps

    Pull
    Weighted pullups 3x 2 – 6 reps
    Bent over rows 4x 6 – 8 reps
    Close grip lat pulldowns 4x 6 – 12 reps
    Cable close grip rows 4x 6 – 12 reps
    Seated hammer curls 3x 8 – 12 reps
    Seated incline curls 3x 8 – 12 reps
    One arm preacher curls 3 x 8 – 12 reps
    Shrugs 3 x 8 – 12 reps
    Facepulls 3 x 8 – 12 reps

    Legs
    Squats 4 x 4 – 6 reps
    Hex bar deadlifts 4 x 4 – 6 reps
    Leg press 4 x 4 – 6 reps
    Quad curls 3 x 8 – 12 reps
    Hamstring curls 3 x 8 – 12 reps
    Glute bridges 3 x 8 – 12 reps
    Calve raises 3 x 8 – 12 reps

    Cheers!
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