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PPL Routine
Mon: Chest/Shoulders/Tris
Flat Barbell Bench Press: 3x5
Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Pushdowns: 3x10-12
Skullcrushers: 3x10-12
Shrugs: 3x10-12
Incline flyes: 3x10-12
Cable Cross Overs: 3x10-12
Tues: back/biceps
Barbell Rows: 3x5
Lat Pulldowns: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls: 4x-10-12
Hammer Curls: 3x10-12
Wrist Curls: 3x15-20
Preacher Curls: 3x10-12
Deadlifts: 3x5-6
Hyperextensions: 3x10
One arm db row: 3x10
Wed: Legs
Barbell Squats: 4x5-6
Leg Press: 3x8-10
Leg Extensions: 3x10-12
Hamstring Curls: 3x10-12
Standing Calf Raises: 3x10-12
Seated Calf Raises: 3x10-12
Lunges: 3x10-12
Help me refine my routine. I'm trying to get the best PPL routine I can.
>>
>>40403845
lol is this a joke?
>when the guy who can't even boil water tries to write his own cookbook
>>
>>40403845
>No barbell flies
>flies
>frog
you had one job
>>
>two types of barbell bench on the same day
You realize that the difference in muscle use between flat an incline isn't enough to justify both let alone on the same day, right? Pick one and do accessories via DB of the other.
>>
>>40404143
>lol is this a joke?
it's really not that different from any other PPL routine
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>>40404315
Yes it is
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>>40404315
you have no idea how to make a routine and are obviously a novice
read the sticky
>>
>>40403845
is that achievable natty?
>>
>>40404351
>>40404379
most of this shit is copy/paste from coolcicadas routine. i just added in deadlifts and some flyes.
>?????
>>
>>40404409
How does that make it any less wrong?
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>>40404432
why don't you go ahead and tell me a better routine then. this is why i posted after all
>>
>>40403845
PPL routines have a Push A and a Push B for a reason.
On Push A, go heavy on flat bench, on Push B, go heavy on the OHP. basically alternate the compound lifts to go heavy or light with high reps.
You're overlapping a lot of compound lifts on to one day, which I don't think is efficient at all. If you absolutely have to have bench, ohp, incline bench all on one day, then go heavy on just one of them and go light & high reps on the other two. Alternate on A and B workouts.
If you're going heavy on all those exercises, you're just on a road to snap city.
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>>40404449
How about you google one, faggot. I'm not here to spoon feed you
>>
>>40404463
i did and it brought up coolcicadas becuz it's the most popular and most agreed upon best one.
>>40404457
thanks for real info
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>>40404484
READ
THE
STICKY
YOU
DYEL
FUCK
>>
>>40404489
>reading
sorry im not a fag. this is america
>>
>>40404484
What are your stats btw?
height, age, weight, how many months in the gym
and how much are you lifting for compound lifts for 5 reps?
>>
>>40404503
6ft
26
201lbs
5 months in the gym
B: 235
OHP: 155
Squat: 275
DL: 315
Legs are my super weak point because I played video game for the entirety of my life.
>>
>>40404536
I'm about the same as you.
6'2
28
185lbs
3 months in the gym
B: 185 x 5
OHP : 115 x 5
Squat : 225 x 5
DL: 315 x 5
Barbell Row: 135 x 5
I've played video games my entire life too lol.
>>
>>40404561
:^)
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