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 push pull legs

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fallenangel

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push pull legs 26 October 2009 20:52 (permalink)
been doing DC for 3 months but gonna have a change
 
thinking of push pull legs
 
push
------
 
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
------
 
deadlift x 3
wide grip pull ups x 3
lat pull downs x 3
ez bar curls x 3
hammer curls x 3
 
legs
-----
squats x 3
leg press x 3
hamstring curls x 3
calf raises x 3
 
 
hows that look?
 
#1
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    MetalMoby

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    Re:push pull legs 27 October 2009 11:21 (permalink)
    Almost identical to mine and i'm seeing good gains. Only difference is i do my lateral raises on my legs day.
     
    #2
      strikalite

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      Re:push pull legs 27 October 2009 22:46 (permalink)
      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
       
      #3
        Mortimer

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        Re:push pull legs 03 November 2009 11:29 (permalink)
        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.

         
        #4
          activestack

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          Re:push pull legs 03 November 2009 13:20 (permalink)
          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.
           
          #5
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