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    • Thread Starter

    It was either this or BB.com Anyway I'm moving away from the all too common Bro split and starting a PPL routine. Below is the routine which I will likely change a bit especially during the first week or 2 when finding what weight is good for me.

    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5
    Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
    Incline Barbell Bench Press: 3x5
    Dumbbell Side Lateral Raise: 3x10-12
    Rope Pushdowns (circuit machine): 3x10-12
    Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
    Shrugs(circuit machine or dumbbells): 3x10-12

    Pull (Back/Biceps):

    Barbell Rows: 3x5
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
    Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
    Face-pulls: 3x-10-12
    Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
    Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5-6
    Leg Press (optional if already doing above squats): 3x8-10
    Leg Extensions (circuit machine): 3x10-12
    Hamstring Curls (circuit machine): 3x10-12
    Standing Calf Raises (circuit machine): 5x10-12

    May or may not hit deadlifts on Pull day...
    • Thread Starter

    Today was 'Push' - Chest, Shoulders, Triceps. I won't include my warm up sets. Just the working sets. As I said I do change it up a bit since I'm new to it and not sure how much I can do yet. Enjoy P.S DB weights are per DB

    Flat BB bench Press
    130kg * 5 (comfortable)
    140kg * 3
    130kg * 5
    Extra set: 100kg * 9 (first 3 reps with slow negative)

    Seated BB Shoulder Press
    80kg * 8
    85kg * 6
    85kg * 5

    Incline DB press ( I always run out of steam quickly on these)
    45kg * 11
    50kg * 6
    40kg * 7

    DB Seated Side raise
    15kg * 15
    20kg * 12
    20kg * 10

    Tricep Rope extension
    Stack * 22
    Stack * 17
    Stack * 12

    O/H Tricep Rope Extensions
    Half stack * 12
    3/4 * 9
    3/4 * 9
    • Thread Starter

    Not even Italian...... Spicy Italian is just the subway I had today.
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