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need help with my push/pull/leg routine



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Old 11-26-2007, 10:53 PM
massappeal massappeal is offline
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Default need help with my push/pull/leg routine

okay i have been working out for like 2 years now on/off.this is my first time doing a push/pull/leg routine.my goal is to gain mass slowly to minimize fat gains as little as possible.assuming that my diet is fine, tell me if this routine is any good.
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Monday: PUSH (chest,shoulders,triceps)

Incline DB Bench Press: 3 sets 8-6 reps
Flat BB Bench Press: 3 sets 8-6 reps
Military Press: 3 sets 8-6 reps
Side Laterals: 3 sets 10-8 reps
Close Grip Bench Press: 3 sets 8-6 reps


Wednesday: PULL (back,traps,biceps)

Barbell Bent-Over Row: 3 sets 8-6 reps
Deadlift: 3 sets 8-6 reps
One-Arm DB Row (on a bench): 3 sets 8-6 reps
Barbell Shrugs: 2 sets 8-7 reps
Dumbbell Shrugs: 1 set 8 reps
Barbell Curl: 3 sets 8-6 reps


Friday: LEGS (quads,hams,calves)

Squats: 3 sets 8-6 reps
Leg Extensions: 3 sets 8-6 reps
Barbell Lunges: 3 sets 8-6 reps
Stiff Leg Deadlifts: 3 sets 8-6 reps
Standing BB/DB Calf Raises: 3 sets 20-18 reps
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so what do you guys think?are the sets for each body part enough to gain size?coming from a 4 day program which i do each body part on its own day(didnt train legs back then.starting to train legs now),i keep thinking that the sets in a push/pull/leg program are not enough to gain muscle.someone please convince me that this is wrong.and is 15 sets per workout session also a little too much or is it just fine?i used to do twelve sets for each workout session on my old program.the reason why im switching to a 3 day program is because that i was always tired to workout(probably overtraining) on a 4 day program and motivation was starting to fade away.

oh ye and im also wondering if a push/pull/leg routine like this one is any good when cutting?my friend is on his cutting phase right now and is wondering if this routine would work.i am also planning to do a push/pull/leg routine on my cut(with different exercises of course) if i see good results with this.
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  #2  
Old 11-27-2007, 08:02 AM
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Ross86 Ross86 is offline
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There seems to be a lot of repetition. You're working a lot of the same muscles several times. I just made up a new workout also. Read 0311's comments about why it wasn't good. I had the same problem with the Monday workout. He mentions a few other things that will apply also. Here is the link
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Old 11-27-2007, 08:06 AM
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Ross86 Ross86 is offline
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I would probably cut out military press or incline bench on Monday. And you're doing db rows & bb rows on Wednesday. I would replace one of those with an overhead pull (pullups or lat pulls). It puts an emphasis on different muscles in the back.
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