Legs
4 sets squats
3 sets lunges
3 sets leg extensions
4 sets leg curls
3 sets elevated stiff legged deadlifts
Push
4 sets dumbbell bench
3 sets incline bench
3 sets dumbbell pullovers
3 sets dumbbell shoulder press
3 sets dumbbell flyes
2 sets rope pushdowns
Pull
4 sets barbell rows
3 sets lat pulldowns
3 sets seated cable rows
3 sets straight arm pulldowns
3 sets barbell curls
2 sets dumbbell curls
2 sets rope curls
What are your estimated maxes? This seems like an overly complicated workout tbh. Then again I prefer simple routines.
Maxes:
Benching 135lb Squatting 190lb and deadlifting 225lb
[quote]Aero51 wrote:
What are your estimated maxes? This seems like an overly complicated workout tbh. Then again I prefer simple routines.[/quote]
Also, is it possible to make push pull legs 5 times a week? Thanks.
At your strength level follow 5/3/1 Starting Strength or Stronglifts 5x5. These typically run every other day with a break over the weekend. I followed stronglifts for about 4 months and brought my deadlift to 315 and squat to about 255 and bench to 190.
OP, you give very little usable info in your post. You could be doing 4 sets of 2, or 4 sets of 20. Do you see my point? You also didn’t define your goals. Maybe your goal is to bench 2 plates, or to lose weight, or to be a better runner…we don’t know. It looks like you just searched for the name of some exercises, put some numbers down and thats it. Whenever I see a beginner post like this, I think the best option is to pick a tried and true program like Stronglifts, or 5/3/1 among others and follow it exactly for 6-12 months before trying to create something on your own.
OP why are you posting using different user names?
Just choose a proven program and stick with it instead of wasting members time by starting multiple threads with random over complicated programs.