Thread replies: 17
Thread images: 3
Thread images: 3
Anonymous
Push/Pull/Rest/Push/Pull 2016-12-30 02:34:02 Post No. 39834760
[Report] Image search: [Google]
Push/Pull/Rest/Push/Pull 2016-12-30 02:34:02 Post No. 39834760
[Report] Image search: [Google]
File: 1476105543117.jpg (112KB, 768x1024px) Image search:
[Google]
112KB, 768x1024px
Need a solid PPRPP routine. Was thinking of something like this. Need advice on volume amount and rep schemes. Main goal is to get my pitiful bench up. Any help is appreciated
Push A:
Squat 3x5
Flat Bench 4-5, 5-6, 6-8
Seated DB Press 4-5, 5-6, 6-8
Incline DB Press 3x10
Lateral Raises (rest pause rep scheme 6 sets)
Pull A:
Deadlift 1x5
Weighted Pull Up 3-5, 5-6, 8+
Barbell Rows or One Arm Rows 3x8
Lat Pulldown 3x8
Facepulls 3x8
Bicep Curl Variant 3x8
Push B:
Squat 5x8
Flat Bench 4-5, 5-6, 6-8
Seated DB Press 4-5, 5-6, 6-8
Behind The Neck Standing Press 3x8
Lateral Raises (rest pause rep scheme 6 sets)
Pull B:
Deadlift 3x8
Weighted Pull Up 3-5, 5-6, 8+
Barbell Rows or One Arm Rows 5x5
Lat Pulldown 3x8
Facepulls 3x8
Bicep Curl Variant 3x8
>>
Lifts:
Bench 215x5
Squat 285x5
Deadlift 330x5
Weighted Pull Ups - 90 pounds for 3 reps
Seated Dumbell Press - 75s for 5 reps
Rows - 2pl8 for 6
>>
>>39834760
*braaap*
>>
>>39834760
*BBBBBRRRRRRAAAAAAAPPPPPPP*
*BBRRRRRRTTTT*
*PPPPPTTTTTHHHHHH*
oops sorry anon :3
>>
>>39834760
*PPPPFFFFFFFTTTTTTTTTTTTT*
oh my gosh... so sorry... 0w0 whats that in your pants?
>>
File: staresmuthafuckaly.jpg (22KB, 430x286px) Image search:
[Google]
22KB, 430x286px
>>39834760
uhhh is this henderson HS?
>>
>BRRRRRRRTAAAAAAPPPPPFFFFTTHHHHH
>oh gosh anon that was so rude of me...I'm so embarrassed right now! Wait.....do you seriously have a boner???
>>
>>39835765
>>39835784
>>39835844
>>39836272
Wtf? I've been gone too long.
Can anyone answer the OP
>>
braap posting is seriously the lamest meme ever forced
>>
>>39836970
>hey anon come a little closer and say that again
>BRAAAAAATPTTPFPFPTPF
>>
>>39834760
Looks pretty good. only thing I worry about is the shoulder volume on your push days. If you're trying to get your bench up you could do some more chest/tricep focused accessories and give your shoulders a break.
>>
>>39837021
Thanks bro
>>
>>39836960
New years new me /r9k/ autists
>>
>>39834760
Since nobody has tried to give you proper advice, I will say that --
*BRAAAAAAAAAAAAAAAAAAAAAAAARP*
Ah sorry anon, don't mind me, as for the routine --
*BRFHFHHHHHHHHHFHHFHHTTTTTT*
It's very --
*BRAAAAAAAAAAAAPTHFFHHHHH*
Sorry anon I can't do this
>>
>>39834760
I notice a conspicuous lack of leg work other than deadlift.
>>
>>39834760
Your "Push A" and "Push B" are virtually identical, and your "Pull A" and "Pull B" are LITERALLY identical.
Why don't you just do one push workout and one pull workout?
I do the following :
A
>Squats
>Leg Extension
>Bench
>Incline Bench
>OHP
>Skullcrushers
B
>Deadlift
>Pullups
>Rows
>Shrugs
>Calf Raises
>Curls
ABxAxBx
>>
File: IMG_7233.png (112KB, 281x300px) Image search:
[Google]
112KB, 281x300px
>>39834760
I like to do
Volume fullbody
Rest
Pull
Push
Rest
Intensity/heavy fullbody
Rest
Monday:
Barbell Squat 5x5
Bench Press 5x5
GHR 3x6-8
Wednesday:
Deficit/box deadlift 6x3-4
Barbell row 3x6-8
Chin up 3x6-8
Thursday:
Incline barbell Press 3x5
Dips/Close grip bench 3x6-8
Tricep extension 2x12-15
Saturday (PR day)
Barbell Squat 1x5
Bench Press 1x5
Deadlift 1x5
Foam roll/scretch on off days
Cardio after either the pull/push days
+2.5 lbs on your lifts every PR day
Volume day lifts is 90% of your PR day
Thread posts: 17
Thread images: 3
Thread images: 3