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  1. #1
    Registered User czulsk's Avatar
    Join Date: Aug 2020
    Age: 51
    Posts: 54
    Rep Power: 19
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    Push/ Pull - Help Critique

    Hello there,

    I'm looking for some suggestions on how to tweak my routine to fit more of my needs. My primary goal is bodybuilding to have that aesthetics look, so I can look and feel good. I'm the everday 41 year old Joe with a sedentary desk job. Most of my exercise is when I walk to and from work. I'm an expat living in China that gets around 8,000 steps per week walking to the subway to get to work.

    This routine I have visioned.

    Day 1: Pull - Strength

    DL: Deadlifts
    Hor. Pull: Bentover Barbell
    Ver. Pull: Lat Pulldowns
    HH: Glute bridges
    Hor Pull: Face Pulls
    Ver. Pull: Chin ups

    Day 2: Push - Strength

    Sq.: Squats
    Hori Push: Bench Press
    Ver. Push: OHP
    Unilateral: Bulgarian Split Squats
    Hori. Push: Chest Flys
    Ver. Pull: Lateral Raise

    Day 4: Pull - Hypertrophy

    HH: Glute Bridges
    Hori Pull: Seated Rows
    Ver. Pull: Lat Pulldowns
    unileteral: Leg Curls
    Hor. Pull: Face Pulls
    Ver. Pull: Chin Ups
    Iso Pull: Bicep Curls

    Day 5: Push - Hypertrophy

    Sq: Hack Squats
    Hori. Push: Bench Press
    Ver. Push: OHP
    Uniletral: Leg Extensions
    Hori. Push: Chest Flys
    Ver. Push: Lateral Raise
    Iso. Push: Tricep pushdowns


    I've done it like this because I didn't want to have 1 day dedicated to Legs like the other routines such as PPL and PHUL. I already get most of my cardio and legs walking everyday. My sets are 3 and reps will be adjusted accordingly to strength and hypertrophy.

    Thank you,

    czulsk
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  2. #2
    Registered User czulsk's Avatar
    Join Date: Aug 2020
    Age: 51
    Posts: 54
    Rep Power: 19
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    czulsk is offline
    Originally Posted by czulsk View Post
    Hello there,

    I'm looking for some suggestions on how to tweak my routine to fit more of my needs. My primary goal is bodybuilding to have that aesthetics look, so I can look and feel good. I'm the everday 41 year old Joe with a sedentary desk job. Most of my exercise is when I walk to and from work. I'm an expat living in China that gets around 8,000 steps per week walking to the subway to get to work.

    This routine I have visioned.

    Day 1: Pull - Strength

    DL: Deadlifts
    Hor. Pull: Bentover Barbell
    Ver. Pull: Lat Pulldowns
    HH: Glute bridges
    Hor Pull: Face Pulls
    Ver. Pull: Chin ups

    Day 2: Push - Strength

    Sq.: Squats
    Hori Push: Bench Press
    Ver. Push: OHP
    Unilateral: Bulgarian Split Squats
    Hori. Push: Chest Flys
    Ver. Pull: Lateral Raise

    Day 4: Pull - Hypertrophy

    HH: Glute Bridges
    Hori Pull: Seated Rows
    Ver. Pull: Lat Pulldowns
    unileteral: Leg Curls
    Hor. Pull: Face Pulls
    Ver. Pull: Chin Ups
    Iso Pull: Bicep Curls

    Day 5: Push - Hypertrophy

    Sq: Hack Squats
    Hori. Push: Bench Press
    Ver. Push: OHP
    Uniletral: Leg Extensions
    Hori. Push: Chest Flys
    Ver. Push: Lateral Raise
    Iso. Push: Tricep pushdowns


    I've done it like this because I didn't want to have 1 day dedicated to Legs like the other routines such as PPL and PHUL. I already get most of my cardio and legs walking everyday. My sets are 3 and reps will be adjusted accordingly to strength and hypertrophy.

    Thank you,

    czulsk
    Adjusted Program for the new month. Any thoughts?

    Day 1: Push - Strength

    Sq.: Squats - 3/5
    Hori Push: Bench Press - 3/5
    Ver. Push: OHP - 2/6
    Unilateral: Leg Extensions - 3/12
    Hori. Push: Chest Flys - 2/12
    Ver. Pull: Lateral Raise - 2/12

    Day 2 - Pull Strength

    DL: RDL - 3/5
    Hor. Pull: Bentover Barbell - 3/5
    Ver. Pull: Lat Pulldowns: 2/10
    Unilateral: Standing Leg Curls: 3/12
    Hor Pull: Face Pulls - 2/12
    Ver. Pull: Chin ups - 2/5

    Day 4: Legs Hypertrophy

    Sq: Hack Squat - 3/ 8
    DL: RDL - 3/8
    Unilateral: Bulgarian Split Squats - 3/8
    HH: Hip Thrusters - 3/ 8
    Calves: Donkey Calf Raise - 4/12


    Day 5: Upper - Hypertrophy

    Hori. Push: Bench Press - 3/ 8
    Hori. Pull: Seated Row - 3/10
    Vert. Push: OHP - 2/12
    Vert. Pull: Chinups- 2/ 8
    Iso Triceps: Tricep Pushdowns - 2/ 12
    Iso Biceps: Bicep Barbell Curls - 2/ 12

    Any adjustments needed?

    thanks
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