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 push pull legs

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fallenangel

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push pull legs - 26 October 2009 20:52 ( #1 )
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?
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MetalMoby

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

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

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Re:push pull legs - 03 November 2009 11:29 ( #4 )
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.

activestack

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