I'm 20 and have been lifting for almost 2 years, done mainly the 3x5 thing but recently turned on to push/pull. Have lots of experience with the big lifts and tend to center my workouts around those.
With the push pull legs program what I'm looking for is a good 4-5-day split that will grow lean muscle. Basically here's the schedule I want: PUSH/PULL/OFF/LEGS/OFF/REPEAT.
At the risk of sounding cliche, I want to put more emphasis on biceps/tricep isolation since I feel like my chest is naturally inclined to take over more, and therefore perhaps overcompensate, leaving bis/tris not as strong as they should be.
So if you have time to critique this push pull legs split I'd really appreciate it.
Warm up with 5 min run/ 10 warm up pull ups
(4x6-8) Wide Grip Pullups
(4x6-8) Close Grip Cable Row
(4x6-8) Lat Pulldowns
(3x12/10/8) DB Bicep Curl
(3x12/10/8) DB Concentration Curl
Weighted Leg Lifts - 3 x 10-15
Warm up with 5 min run/ 1x15 bench low weight
(4x5) Standing Military
(3x12/10/8) Sitting Dumbbell Tricep Extension SUPERSET WITH
(3x12/10/8) Dumbbell Lateral Raises
(3xfailure) Close Grip Pushups
Weighted decline Sit ups - 3 x 10-15
Warm up 5 min run/ 1x15 squats low weight
(3x6-8) Straight-leg Deadlift
(3x6-8) BB Lunges
(3x8-10) Standing calf raises
Leg lifts or Sit ups