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  1. #1
    Registered User mikedinamo's Avatar
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    Thumbs up Help improving my program

    Hi everyone,
    What do you think of my current program and what would you improve. Btw, im at the early intermediate level.

    1) Push
    Bench press pyramid
    Db shoulder press 3x8-10
    Incline db press 3x8-10
    Machine chest press 2x10-12
    Lateral raise 4x12-14
    Skullcrushers 3x10-12
    Triceps pushdowns 3x12-14
    Triceps cable extensions 3x12-14

    2) Pull
    Pull up 3x10-12
    Bb row 3x5-8
    Seated row 3x8-10
    Close grip pulldown 3x8-10
    Seated machine row 3x10-12
    Face pull 2x12-15
    Preacher curl 3x10-12
    Cable curl 3x10-12

    3) Legs
    Squats 10x3 or 4 (lower weight) or 3x3,4,5 (higher weight)
    Rdl 3x10
    Leg press 3x12-14
    Abs

    I am doing a PPL routine 4 to 5 times a week. On my second push day, i swap bench press for military press, db press for incline press and machine chest press for machine shoulder press and adding some chest flies.

    Current 1rm:
    Bench press 95kg/210lbs
    Squat 120kg/265lbs
    Ohp 57,5kg/125lbs
    Deadlift was 150kg/330lbs but im not currently doing them because of a back injury.

    Thanks in advance!
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  2. #2
    Registered User paulinkansas's Avatar
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    I would eliminate either the seated row or the seated machine row, and add 3 sets of shrugs or 3 sets of upright rows.
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  3. #3
    Registered User mikedinamo's Avatar
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    Originally Posted by paulinkansas View Post
    I would eliminate either the seated row or the seated machine row, and add 3 sets of shrugs or 3 sets of upright rows.
    Im doing the machine rows for the rear delts. Should i substitute with another exercise or eliminate completely and add shrugs? Thanks.
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  4. #4
    Registered User paulinkansas's Avatar
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    Originally Posted by mikedinamo View Post
    Im doing the machine rows for the rear delts. Should i substitute with another exercise or eliminate completely and add shrugs? Thanks.
    I dunno mang. It just seemed like you needed a vertical pull (shrug or upright row) to be balanced. Plus big traps look impressive. I'm trying to help you look impressive.
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  5. #5
    Registered User mikedinamo's Avatar
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    Originally Posted by paulinkansas View Post
    I dunno mang. It just seemed like you needed a vertical pull (shrug or upright row) to be balanced. Plus big traps look impressive. I'm trying to help you look impressive.
    Ok, will add shrugs. Thanks for the fast replies
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  6. #6
    Registered User paulinkansas's Avatar
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    Originally Posted by mikedinamo View Post
    Ok, will add shrugs. Thanks for the fast replies
    Maybe alternate shrugs with upright rows on your 2 pull days. Like you do with your chest and shoulders on push days.
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  7. #7
    Registered User air2fakie's Avatar
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    You may want to reduce volume for better results and can remove duplicative stuff. Some thoughts:

    Push day
    - Remove machine chest press
    - Remove cable extensions (sub for Skullcrushers on 2nd Push day if you want)

    Pull day
    - Get rid of seated machine row (sub for Seated Row for on 2nd Pull day if you want)
    - Suggest doing even less pulls, maybe Pull up / Bb row 3x5-8 / Close grip pulldown on Pull Day 1 then Bb row / Pullup / Seated machine row on Pull Day 2
    - Note: Face pulls do your rear delts
    - Cable curl: make this from behind the back to work your long head, or do incline db curls or drag curls

    Legs
    - Add hamstring curls
    - Add calf raises
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  8. #8
    Registered User mikedinamo's Avatar
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    Originally Posted by air2fakie View Post
    You may want to reduce volume for better results and can remove duplicative stuff. Some thoughts:

    Push day
    - Remove machine chest press
    - Remove cable extensions (sub for Skullcrushers on 2nd Push day if you want)

    Pull day
    - Get rid of seated machine row (sub for Seated Row for on 2nd Pull day if you want)
    - Suggest doing even less pulls, maybe Pull up / Bb row 3x5-8 / Close grip pulldown on Pull Day 1 then Bb row / Pullup / Seated machine row on Pull Day 2
    - Note: Face pulls do your rear delts
    - Cable curl: make this from behind the back to work your long head, or do incline db curls or drag curls

    Legs
    - Add hamstring curls
    - Add calf raises
    I didnt think the volume was too high because my workouts dont take longer than 45-55min but i will give it a try with higher weights and less volume. I was already doing the the cable curls behind the body but forgot to mention it. Thanks for the reply
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  9. #9
    Registered User air2fakie's Avatar
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    Originally Posted by mikedinamo View Post
    I didnt think the volume was too high because my workouts dont take longer than 45-55min but i will give it a try with higher weights and less volume.
    Sounds good, if your goal is to build muscle make sure you're challenging yourself and not breezing through from one set to the next in a cardio or cross-fit style.
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  10. #10
    Registered User BeginnerGainz's Avatar
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    Originally Posted by mikedinamo View Post
    Hi everyone,
    What do you think of my current program and what would you improve. Btw, im at the early intermediate level.

    1) Push
    Bench press pyramid
    Db shoulder press 3x8-10
    Incline db press 3x8-10
    Machine chest press 2x10-12
    Lateral raise 4x12-14
    Skullcrushers 3x10-12
    Triceps pushdowns 3x12-14
    Triceps cable extensions 3x12-14

    2) Pull
    Pull up 3x10-12
    Bb row 3x5-8
    Seated row 3x8-10
    Close grip pulldown 3x8-10
    Seated machine row 3x10-12
    Face pull 2x12-15
    Preacher curl 3x10-12
    Cable curl 3x10-12

    3) Legs
    Squats 10x3 or 4 (lower weight) or 3x3,4,5 (higher weight)
    Rdl 3x10
    Leg press 3x12-14
    Abs

    I am doing a PPL routine 4 to 5 times a week. On my second push day, i swap bench press for military press, db press for incline press and machine chest press for machine shoulder press and adding some chest flies.

    Current 1rm:
    Bench press 95kg/210lbs
    Squat 120kg/265lbs
    Ohp 57,5kg/125lbs
    Deadlift was 150kg/330lbs but im not currently doing them because of a back injury.

    Thanks in advance!
    Would get rid of 1 Tricep and 1 bicep isolation exercise. Also would lose the machine chest press and machine row all together. Otherwise, it actually looks pretty good
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  11. #11
    Registered User mikedinamo's Avatar
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    My arms are lagging a bit. Do you think lower volume will give better results? Thx
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  12. #12
    Registered User air2fakie's Avatar
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    Originally Posted by mikedinamo View Post
    My arms are lagging a bit. Do you think lower volume will give better results?
    Yes, as I said above it sounds like you're breezing through your workout like cardio. If you reduce volume, go heavier on your presses, rows and pullups/pulldowns, you can prob only do 1 tri and 1 bi exercise on each of your push/pull days, and see better results.
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