I'm a lifter with 2 solid years experience mainly focusing on improving the big compound lifts (i.e. my previous program would have me lifting 3x/week doing DL, Squat, Bench, Row, etc)
Now I've moved on to a Push Pull Legs split and I wanted to get some feedback.
Goals: (1) Increase strength and size. (2) Increase tricep strength and size, since up till now my triceps have lagged behind with my chest taking over (that's why I'm doing only shoulder width on the bench).
Here's the routine. Note that for Pull there's an (A) and (B) workout, since I felt I couldn't get all the necessary lifts into just one so I'll rotate evenly b/w/ those:
1-2 sets of 10-15 rows very light weight
4x6-8: (A) Bent over BB Row / (B) Bent-Over BB Row
4x6-8: (A) Weighted Wide Grip Pullups / (B) Weighted Chin Ups
4x6-8: (A) Lat Pulldown (close grip) / (B) Lat Pulldown (wide grip)
3x12/10/8: (A) DB Bicep Curl / (B) DB Concentration Curl
3x12/10/8: (A) EZ Bar Reverse Preacher Curl / (B) DB Hammer Curl
1-2 sets of 10-15 bench light weight
4x6-8: BB Bench (shoulder width grip)
4x6-8: BB Incline Bench
4x6-8: Standing Military Press
3x12/10/8: Dumbbell Lateral Raises
1-2 sets of 1-15 squats low weight
(3x6-8) Stiff Leg Deads
(3x6-8) BB Lunges
(3x10-15) Standing calf raises
It's not terrible. Give it a go and see where it gets you.
AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
Just get under the bar!
What kind of weight are you using on these lifts?
6'1"/203 (down 12 pounds since 5/2012)
2-mile run: 13:23