Does anybody have an example of a upper lower push pull legs hybrid workout routine with exercises thank you...
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Thread: Upper/ Lower push/pull/legs
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09-11-2020, 04:16 PM #1
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09-11-2020, 05:06 PM #2
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09-21-2020, 08:18 PM #3
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09-21-2020, 08:51 PM #4
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09-22-2020, 12:43 PM #5
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
Would this be in line with what you are looking for?
The ‘Mutaffis’ Classic 3-Day P/P/L Split:
Monday: Pulling (Back/Biceps)
– Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
– One-Arm Dumbbell Rows (2 sets of 8-10 reps)
– Close Grip Pulldowns (3 sets of 10-12 reps)
– Barbell Curls (2 sets of 10 reps)
– Hammer Curls (2 sets of 10 reps)
Wednesday: Pushing (Chest/Shoulders/Triceps)
– Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
– Incline Barbell Bench Press (2 sets of 8-10 reps)
– Dips (2 sets of max reps)
– Seated Dumbbell Military Press (3 sets of 6-10 reps)
– Overhead Dumbbell Extension (2 sets of 8-12 reps)
– Side Laterals (2 sets of 8-12 reps)
– Pushdowns (2 sets of 15-25 reps)
– Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)
Friday: Lower Body (Legs)
– Squats (3 sets of 5-8 reps)
– Strait Leg Deadlifts (3 sets of 6-10 reps)
– Walking Lunges (2 sets of 10 reps/leg)
– Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
– Calf Raises (3 sets of 10-15 reps)Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
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09-22-2020, 01:09 PM #6
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09-23-2020, 09:21 AM #7
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09-23-2020, 11:41 AM #8
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09-23-2020, 12:00 PM #9
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
I disagree.
Disregarding direction right now, there are only really 3 pulling motions in that program compared too About 4 presses, and 5 depending on how he does dips.
2 of those pulls are from above the head, and one that is horizontal. He doesn't really have any upwards pull and nothing that puts emphasis on external rotators of the shoulder.
There is a lot more muscles that work to internally rotate the shoulders compared to external. And those muscles are rather large in comparison to the primary external rotators. There is a reason why recommending more pulling than pressing is pretty sound advice.Last edited by dgoyena216; 09-23-2020 at 12:05 PM.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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09-23-2020, 02:08 PM #10
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