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  1. #1
    Registered User YEAH332's Avatar
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    Smile Is this a good program (Push Pull)?

    18 Yo, 77 Kg (170 Pounds), 1,84m (6'1" I guess) prolly like 20 Percent Bodyfat
    Been training regulary for 1 and 1/2 years, my goal is hypertrophy.
    Thanks for Helping me!

    Pull Day
    Warmup: 3min Rowing Machine
    (Sets) (Reps)
    3x 4-10 Deadlift
    3x 10 Lat pull down narrow grip
    3x 12 Dumbbell Rows
    3x 12 Rear Delt fly machine
    3x 12 ez bar Bicep Curls wide grip
    2x 10 hammer curl (always to failure)
    2x 10 reverse curl

    [1 Rest Day]

    Push Day
    warmup: 3min Boxing

    3x 6-10 Dips
    3x 12 Dumbbell Benchpress
    3x 12 Pec Fly machine
    3x 12 Military Press
    3x 12 Dumbbell lateral raise (with superset of 15 Reps sometimes)
    2x 10 Tricep Pushdown Pronated Grip
    2x 10 Tricep Pushdown Supinated Grip
    2x 12 Tricep Kickback

    [1-2 Rest Days]
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  2. #2
    Registered User Ghawk21's Avatar
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    Where's the leg work?
    Bench: 365
    Squat: 495
    Deadlift: 535

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  3. #3
    Registered User air2fakie's Avatar
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    No.
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    Registered User paulinkansas's Avatar
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    Originally Posted by Ghawk21 View Post
    Where's the leg work?
    He must play soccer, so his legs are naturally big.
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  5. #5
    Registered User Nicksosure1's Avatar
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    as said, you need to address your leg routine. Also, if you're only working out 3-4 times a week, a PPL isn't going to suit you as much as an Upper-Lower or Full Body split would most likely.
    Life is constant learning. Give advice about things you know. Ask questions about things you don't.

    *Health and Wellness Coach and Coordinator for all United Bank Branches of Alabama
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