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Thread: Routine

  1. #1
    Registered User drgolden1's Avatar
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    Routine

    Push pull routine vs single body part per day...5-6 day’s a week ... push pull example below

    Pull. Monday – Workout A1.
    1. Romanian Deadlift:  2 sets of 6 and one all-out heavy double rest/pause set
    2. Pronated Lat Pulldown or Pull-Up:  2 sets of 6 and one all-out heavy double rest/pause set
    3. Bent-Over Lateral:  2 sets of 8 and one 6-8-10 drop set
    4. Standing Barbell Curl:  2 sets of 6 and one all-out heavy double rest/pause set

    Push. Tuesday – Workout B1.
    1. Front Squat:  2 sets of 6 and one all-out heavy double rest/pause set
    2. Bench Press:  2 sets of 6 and one all-out heavy double rest/pause set
    3. Dumbbell Lateral Raise:  2 sets of 6 and one 6-8-10 drop set
    4. Lying Dumbbell Triceps Extension:  2 sets of 6 and one maximum mTor activation set

    Pull. Wednesday – Workout A2
    1. Lying Leg Curl:  2 sets of 6 and one 6-8-10 drop set
    2. Straight-Arm Pulldown or Dumbbell Pullover:  2 sets of 6 and one maximum mTor activation set
    3. Pronated Chest-Supported Row:  2 sets of 8 and one all-out heavy double rest/pause set
    4. Preacher Curl:  2 sets of 6 and one maximum mTor activation set

    Push. Thursday – Workout B2
    1. Leg Extension:  2 sets of 6 and one 6-8-10 drop set
    2. Pec Deck or Cable Crossover:  2 sets of 6 and one maximum mTor activation set
    3. Military Press or Dumbbell Shoulder Press:  2 sets of 6 and one all-out heavy double rest/pause set
    4. Close-Grip Decline Bench Press or Dip:  2 sets of 6 and one all-out heavy double rest/pause set

    Pull. Friday – Workout A3
    1. Glute Ham Raise or Reverse Hyper:  2 sets of 6 and one maximum mTor activation set
    2. Supinated Lat Pulldown:  2 sets of 6 and one 6-8-10 drop set
    3. Neutral-Grip Cable Seated Row:  2 sets of 6 and one maximum mTor activation set
    4. Dumbbell Hammer Curl:  2 sets of 6 and one 6-8-10 drop set

    Push. Saturday – Workout B3
    1. Hack Squat Machine or Leg Press:  2 sets of 6 and one maximum mTor activation set
    2. Incline Bench Press or Incline Dumbbell Press:  2 sets of 6 and one 6-8-10 drop set
    3. Dumbbell Front Raise on Incline Bench:  2 sets of 6 and one maximum mTor activation set
    4. Rope Triceps Extension:  2 sets of 6 and one 6-8-10 drop set
    Last edited by drgolden1; 06-05-2020 at 04:12 PM. Reason: Show routine
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  2. #2
    Registered User TAWS6's Avatar
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    No one does the single body part split anymore that I know of. For good reason.

    If you need a routine, based on your current level, id suggest running through these. They take you from novice to advanced the quickest.

    https://forum.bodybuilding.com/showt...2916931&page=1
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  3. #3
    Registered User xilk's Avatar
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    If you're a beginner the routine seems very over-engineered.
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