Here’s my take
1.Push
Incline press 5x3
Shoulder press 3x8
Chest fly 3x20
Tricep extensions 3x20
Lateral flys 2x20
2.Pull
Deadlifts 5x3
Vertical pull 3x8
Row variation 3x20
Curl 3x20
Face pulls 2x20
3.legs
Low bar squat Squat 5x3
Front squat or leg press 3x8
RDL or leg curl variation 3x12
PPxLPXX PLXPPXX LPXPLXX PPXLPXX
Ramp the weight week to week until you stall, take a deload and drop the weight 50% off. Start again.
>1.Push
>Incline press 5x3
Good.
>Shoulder press 3x8
Good.
>Chest fly 3x20
Shit.
>Tricep extensions 3x20
Good, if free weight. Holy reps.
>Lateral flys 2x20
Shit.
>2.Pull
>Deadlifts 5x3
I suppose you can do these on a pull day.
>Vertical pull 3x8
Just say Pull Up.
>Row variation 3x20
Just say DB Row, Mr. Marathon
>Curl 3x20
20? Really?
>Face pulls 2x20
This is a warm up.
>3.legs
>Low bar squat Squat 5x3
Fine.
>Front squat or leg press 3x8
First is fine, second is not.
>RDL or leg curl variation 3x12
Same as above.
3/10 shit program.
Ok pro what’s your background ?
mine . 3 days a week
-push
military press 3x8
shoulder press 3x8
flat bench 3x8
db incline bench 3x8
tricep variations 3x12
flies 3x15
-pull
deadlift 4x5
pull/chin ups 3x 8
cable row 3x8
T-bar row 3x8
lat pull down 5x10
bicep variations 3x12
face pulls 3x15
-legs
squats 5x8
lunge variation 4x8
leg extensions 3x15
stiff deads 3x10
calves 4x15
Marzia?
Who dis
Dios mio...
minimum height to get a girl like this?
6'3
time to end it
i had a good run fellas
>tfw only 6'2 and a half
push:
flat bb bench press
incline db bench press
dips
db flys
cable crossovers
bb ohp
arnold press
lat raise
pull:
deadlift
tbar row
kroc rows
cable rows
facepulls
lat pulldown
pullups
bicep curls
legs:
squat
everything 5x8-10 except squat which is one set of 20
I do my s. deadlifts on my leg day and I dont squat....is it ok?
It's not even leg day after that
Shoulders before chest?
O.O
am i doing too much shit then?
push:
incline bench
db bench supersetted with chest fly
ohp
lateral raises supersetted with front raises
dips
triceps rope extensions
triceps inverted extensions (you know, palms upwards instead of downwards. idk it that's the actual name)
pull:
pull ups
deadlift
machine rows
db curl
machine inverse curl
machine concentrated curl
legs:
squat
leg extension
lying leg curl
45 degree leg press supersetted with calf raises
plus on pp days i do some core workout, about 5 min and on leg days i try to spend at least a good 15 minutes doing core exercises. my usual routine is mPmPLxx where the "m" stands for muai thay days. not sure what else to do on leg days and i think my push days are better than pull days.
also, everything is 3x10 on pp and squat, 3x12 the rest of leg exercises.
I'm kind of ectomorphy and have really weak push compared to my pull. for some reason when I do chest first it makes my shoulder excersises a lot weaker. if I do shoulders first my chest doesn't seem to lose strength so I do it that way
>extomorph
damn, I missed it
Emily Grey