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Thread: Push Pull Legs Please

  1. #1
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    Push Pull Legs Please

    Has anyone got a good push/pull legs routine, for me I can only train 3x a week.

    I allready go to failure and lift heavy etc, but would like to get on a proper routine so I can chart progress easier.

    currently 185lbs ish @14% ish

    Ta

  2. #2
    Soon to be lean... Joe Black's Avatar
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    I am doing a 3 day push,pull legs routine.

    Here it is. Although I been slacking a long time I am finally back on track now and am consistently getting stronger each week on this routine.

    Sunday: LEGS

    Squats : 2 light warm ups followed by 1 x 20 rep (very hard breathing set)

    Leg press: 1 x 10 to failure

    Leg Extensions: 1 x 10 to failure

    Leg Curls: 1 x 10 to failure

    Standing Calve Raises: 2 x 20 to failure

    Monday: Cardio

    Tuesday: PUSH

    Bench Press: 2 x light warm ups

    1 x 4/6 to failure plus 2 forced reps.
    1 x 10 to failure

    Dips 2 x 10 to failure

    French press 2 x 8 to failure

    Wednesday: Cardio

    Thursday : PULL

    Deadlifts: 2 x light warm ups

    1 x 4-6
    1 x 10

    Chins : 2 sets to failure.

    T Bar Rows: 2 warm up sets

    1 x 6 plus 2 forced reps

    1 x 8/10 to failure

    pulldowns to the chest with v shaped grip: 1 x 10 to failure

    Standing straight bar curls: 2 warmups

    1 x 6 plus two forced reps

    1 x 10 to failure

    Standing hammer curls: 1 x 8 to failure

    2 x 10 weighted crunches
    2 x 10 leg raises


    Friday: Cardio

    Saturday: OFF
    Last edited by Joe Black; 05-17-2002 at 04:34 AM.
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  3. #3
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    Ta Hulk

    you still boxing?

  4. #4
    Soon to be lean... Joe Black's Avatar
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    nope.

    Just training and unwillingly doing cardio lol
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    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? My Training Journal

  5. #5
    Senior Member Accipiter's Avatar
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    look in my journal

  6. #6
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    Hulk just layed out a killer routine.

    If you have never tried low volume before this would be excellent.

    When I first experimented with low volume I truly did not think it would work and now I wouldn't do anything else.

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