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Push/Pull/Leg routine - Help! I have been training for about 6 months, i will mainly be doing this routing while bulking with a 1k calorie surplus, i have huge problems with putting on weight and this is the reason why the surplus is so big. I'm currently a 174(5'7)cm guy at 68(149 lbs)kg. My goals with this routine is putting on muscle(Building considerable size) while still going up in lifts increasing my strength). I am looking for help regarding the routing itself, negative and positive. Pull Deadlifts - 4 sets x 6 reps Barbell rows - 3 sets x 8 - 12 reps Weighted pullups - 3 sets x 8 - 12 reps Weighted Chinups - 3 sets x 8- 12 reps Hammer curls - 3 sets x 8 - 12 reps Push Flat bench press - 4 sets x 5 reps Incline db bench press(Supersetted with flies(?)) - 3 sets x 8 - 12 reps Military press - 4 sets x 8 - 12 reps Weighted Dips - 3 sets x 8 - 12 reps Overhead Press 3 sets x 5(8-12) reps Triceps(Something(?)) 3 sets x 8-12 reps Legs Squats - 4 sets x 5 Leg Press - 4 sets x 8 - 12 SLDL - 3 sets x 8 - 12 reps Hiplift 3x sets 8-12 reps Standing calf raises - 3 sets x 50+ reps I was thinking of running either a 4 day or 5 day schedual: 4day: monday legs; monday push tuesday push tuesday pull wednesday off wednesday off thursday pull thursday legs friday off friday off saturday legs saturday push sunday off sunday off Or a 5day: PUSH/PULL/OFF/LEG/OFF - REPEAT INFINITE; |
Pull Deadlifts - 4 sets x 6 reps Barbell rows - 3 sets x 8 - 12 reps Weighted pullups - 3 sets x 8 - 12 reps Push Flat bench press - 4 sets x 5 reps Incline db bench press - 3 sets x 8 - 12 reps Military press - 4 sets x 8 - 12 reps Weighted Dips - 3 sets x 8 - 12 reps Legs Squats - 4 sets x 5 SLDL - 3 sets x 8 - 12 reps Hiplift 3x sets 8-12 reps Standing calf raises - 3 sets x 50+ reps Or would something like this be better? |
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