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    Registered User PatChippa's Avatar
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    Workout Routine Advice Needed

    Hey All from Australia!

    Been going to the gym for close to two years now and after losing about 20 kg I'm looking to put on some muscle! Been doing a Push Pull Legs for a bit now and have been really enjoying it but not too sure about my spread of exercises and volume. I train legs once a week and push pull 3 times a week alternating each week which one i do twice. Thanks in advance for your help!

    Push

    Flat Bench Press Machine 2x12
    Incline Dumbbell Bench Press 3x12 (last set to failure)
    Lateral Raise 2 x15
    Overhead Dumbbell Press 2 x 15
    Triceps Pushdown 3x12 (last set to failure)
    Incline Triceps Extension 3x12

    Pull (And Core)

    Wide Grip Lat Pulldown 2x14
    Seated Rows 2x14
    Lat Pulldown Machine 2x12
    Incline Bicep Curl 2x12
    SUPERSET Close grip Bicep curl Barbell 2 x 14
    SUPERSET Hammer Curl Cable 2x14 (last set to failure)
    Weighted incline Sit-ups 3 x 15 (last set to failure)
    Flat Leg Raise 2 x 12

    Legs

    Squat 4 x 12
    Leg Extension 3 x 12
    Lying Leg Curl 3 12
    Incline Leg Press 3 x 12
    Standing Calf Raise 3 x 12
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