fallenangel
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585
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- Joined: 23/07/2002
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push pull legs
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26 October 2009 20:52
been doing DC for 3 months but gonna have a change
thinking of push pull legs
push
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bench press x 3 sets
incline dumbell press x 3 sets
machine press x 3 set
side lateral raises x 3 sets
weighted dips x 3
pull
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deadlift x 3
wide grip pull ups x 3
lat pull downs x 3
ez bar curls x 3
hammer curls x 3
legs
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squats x 3
leg press x 3
hamstring curls x 3
calf raises x 3
hows that look?
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MetalMoby
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330
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- Joined: 07/10/2009
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Re:push pull legs
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27 October 2009 11:21
Almost identical to mine and i'm seeing good gains. Only difference is i do my lateral raises on my legs day.
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strikalite
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Re:push pull legs
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27 October 2009 22:46
I'd slightly change push/pull to...
Push
bench press x4sets
Shoulder press x4sets
dips/weighted dips x3sets
lateral raises x3sets
pull
deads x4sets
pull-ups x4sets
ez curls x2sets
hammer or concentration curls x2sets
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Mortimer
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Re:push pull legs
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03 November 2009 11:29
Why not just opt for a traditional Pull/Push/Legs+Abs split such as (3x 6-8 as you seem keen on a 3 set structure):
Monday: PULL
Deadlifts 3X6-8
Barbell Rows 3X6-8
Weighted Chins 3X6-8
Barbell Curls 3X6-8 (If you really must have direct work for bi's)
Wednesday: PUSH
Flat Bench Press 3x6-8
Incline Press 3X6-8
Military Press 3X6-8
Weighted Dips 3X6-8
Friday: LEGS+ABS
Squats 3X6-8
Leg Press 3X6-8
SLDL 3X6-8
Weighted Crunches 2 X 12
Hanging Leg Raise 2 X 12
That would be more than adequate IMO.
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activestack
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2
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- Joined: 03/11/2009
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Re:push pull legs
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03 November 2009 13:20
Just few little changes and your program looks similar to mine. I prefer less squats and leg press sometimes. Other than that it's almost identical from my side.
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