Sorry for the blunt post I just need some solid basic advice then I get can get to work.
Basically I have read every article on training and got completely lost with it all and wasted my time. I’m weak as piss and overweight. I need to get back to basics and start a fresh so I have put together a very simple PPL routine with movements I feel work for my structure. The sets and reps are very simple I’m just working up to one top set on each movement apart from chins/face-Pull/Lat Raises. Does this all looks reasonable to yourself ?
Thanks so much for spending your time reading this rubbish you must get all the time.
Pull:
Chins: 3 x F
BB Rows: 2 x 8-10
Hammer strength Lat focused Rows: 2 x 8-10
Standing BB curls: 2 x 10-12
Face Pulls: 3 x 12
Push:
Bench incline: 2 x 8-10
DB flat bench: 2 x 8-10
lat raises: 3 x 12
Cable flys: 2 x 10-12
Dips(Tricep Focus) 2 x 10-12
Lower
Leg Press: 2 x 8-10
RDL deficits: 2 x 8-10
Split squats DB: 2 x 8-10
Hip Thrust: 2 x 10-12
Calves: 2 x 10
Being in a somewhat similar place, I’ve been running pauls guaranteed muscle mass for few weeks and do enjoy the no fuss of the program, highly recommend it.
I agree with Leash.
And if you have red all Paul’s materials and articles, why don’t you just pick the base program he recommend for beginners and just do that.
I am doing Guaranteed muscle mass myself for last 3 months and see great progress.
What I want to say that your post is redundant as being weak and overweight, you should just choose Paul s begginers program and stick to it for few months. You can’t be wrong with that. It is just that plain simple.
HAHAHA I’m fine! Sorry I’ve been away guys it’s been…a few months of stuff, and things.
I actually like the routine you laid out a lot man. The only thing I’d do is throw in some leg extensions and leg curls on leg day. Generally speaking I find it hard to hit hams, glutes, and quads effectively in one sessions so I have a quad dominant day and a glute/ham day.
Quad dom -
Leg Curl
Leg Extension
Quad Leg Press or Reverse Band Hack
Glute/Ham
Leg Curl
Glute Bridge
Glute Leg Press or Glute Squat
RDL
Walking Lunges
