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  1. #1
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    Default Push/Pull/Legs Workout

    Hey all,

    I am looking to change from my current 4 day split into something more basic as I am still a beginner really, I'm 5'9 76kg with 32 inch waist, 38 chest, 13.5 arms and 22 quads so I would still class myself as a beginner.

    My main goal is the gain some mass.

    I would like to train each muscle group/movement twice a week as I feel I will get the best gains this way, I'd also like to train in a mixture of rep ranges to ensure I keep my strength up. I have taken a lot of inspiration of Steve's Power Muscle Burn workouts and this is what I have come up with.

    sets x reps
    PUSH:

    Bench Press: 3 x 5
    DB Incline Bench Press: 2 x 12
    DB Bench Press: 2 x 12
    Flyes: Triple Drop set 12 reps

    Military Press:3 x 5
    DB Arnold Press: 2 x 12
    Front Raise: 2 x 12
    Lateral Raises: Triple Drop set 12 reps

    Close Grip Bench Press: 3 x 5
    Dips: 2 x 12
    Cable Pushdowns: Triple Drop set 12 reps


    PULL:

    Deadlift: 1 x 5

    Bent Over Row: 3 x 5
    One Arm Row: 2 x 12
    Cable Row: 2 x 12
    Cable Row: Triple Drop set 12 reps

    Pull ups: 3 x 5 (weighted when needed)
    Chin ups: 2 x 12
    Lat Pull Downs: 2 x 12
    Lat Pull Downs: Triple Drop set 12 reps

    EZ bar curl: 3 x 5
    Incline Dumbbell Curl: 2 x 12
    Cable Curl: Triple Drop set 12 reps


    LEGS:

    Squats: 3 x 5
    Leg Extensions: 2 x 12
    Leg Press: 2 x 12
    Leg Press: Triple Drop set 12 reps

    Stiff Leg Deadlift: 3 x 5
    Lying Leg Curl: 2 x 12
    Seated Leg Curl: 2 x 12
    Seated Leg Curl: Triple Drop set 12 reps

    Standing Calf Raise: 3 x 15
    Standing Calf Raise: Triple Drop set 15 reps

    I'd probably run this 2 days on 1 off, so in 8 days I'd have done sessions of each.

    Does this look ok?

  2. #2
    Regular Poster SimonSaysROFL's Avatar
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    Two days on, one day off may be too taxing for your body. I'd suggest doing it as a 3 day split. (monday, wednesday, friday). Have you considered doing a full body 3 day workout? That will allow you to train muscles 3 times a week. Why not try a 5X5 workout?
    - Strength and honour

    "In War: Resolution. In Defeat: Defiance. In Victory: Magnanimity. In Peace: Good Will." - Winston Churchill

    "The world will know that free men stood against a tyrant, that few stood against many, and that before this battle is over, even a god-king can bleed." - King Leonidas

  3. #3
    Dark Meat dday39's Avatar
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    Default

    too many movements for a noob. variety is overrated
    learn the basics, get stronger for reps

  4. #4
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    Default

    Many thanks for your replies.

    @SimonSaysROFL - I'd like to hit each muscle at least twice a week so a 3 day split is out, I'd love to do a full body 3 times a week I struggle to see how I can get the volume and variety in reps without each workout taking a long time. I did SS for a while but I wanted to transfer onto something more directly related to hypertrophy, I know SS and strength training in general will build mass but thats not its primary aim.

    @dday39 - When you mean movements do you mean my exercise selection? I want to incorporate the main four lifts - bench press, squats, military press, deadlifts but I'd also like some direct arm work.

    Can either of you suggest a decent routine that would allow me to hit each muscle group twice a week at least and still let me work with 2 rep ranges (5 and 12)

    Thanks again.

  5. #5
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    After doing some research I am considering doing:
    Ice Cream Fitness Novice 5x5 Fullbody

    Workout A
    Squat 5x5
    Bench Press 5x5
    Barbell Row 5x5
    Barbell Shrug 3x8
    Skullcrusher 3x8
    Chins 3x5-8
    or Striaght Bar/Incline Curl 3x8
    Hyperextention 2x10
    Kneeling Cable Crunch 3x10-20

    Workout B
    Squat 5x5
    Deadlift 1x5
    Standing Press 5x5
    Barbell Row 5x5 -10%
    CGBP 3x8
    Straight Bar or Incline Curl 3x8
    Kneeling Cable Crunch 3x10-20
    With maybe altering the crunches to do side bends on one workout and possibly swapping skull crushers for dips.

  6. #6
    Regular Poster SimonSaysROFL's Avatar
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    Quote Originally Posted by supertom44 View Post
    Many thanks for your replies.

    @SimonSaysROFL - I'd like to hit each muscle at least twice a week so a 3 day split is out, I'd love to do a full body 3 times a week I struggle to see how I can get the volume and variety in reps without each workout taking a long time. I did SS for a while but I wanted to transfer onto something more directly related to hypertrophy, I know SS and strength training in general will build mass but thats not its primary aim.

    @dday39 - When you mean movements do you mean my exercise selection? I want to incorporate the main four lifts - bench press, squats, military press, deadlifts but I'd also like some direct arm work.

    Can either of you suggest a decent routine that would allow me to hit each muscle group twice a week at least and still let me work with 2 rep ranges (5 and 12)

    Thanks again.
    Volume isn't paramount. You just need to make sure you're taxing your muscles with heavy weight. As long as you progress and are always bettering yourself volume won't be that important. Many of the bodybuilders pre 21st century used full body workouts. E.g Reg Park. I'd seriously recommend looking into a 5X5 routine. You're new to this and it's crucial you learn correct form on these staple exercises.
    - Strength and honour

    "In War: Resolution. In Defeat: Defiance. In Victory: Magnanimity. In Peace: Good Will." - Winston Churchill

    "The world will know that free men stood against a tyrant, that few stood against many, and that before this battle is over, even a god-king can bleed." - King Leonidas

  7. #7
    Regular Poster SimonSaysROFL's Avatar
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    Quote Originally Posted by supertom44 View Post
    After doing some research I am considering doing:


    With maybe altering the crunches to do side bends on one workout and possibly swapping skull crushers for dips.
    If you're gonna take on this workout you'll be wasting your time crunching. You'll develop a great core from doing compound lifts anyway. Trust me.
    - Strength and honour

    "In War: Resolution. In Defeat: Defiance. In Victory: Magnanimity. In Peace: Good Will." - Winston Churchill

    "The world will know that free men stood against a tyrant, that few stood against many, and that before this battle is over, even a god-king can bleed." - King Leonidas

  8. #8
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    I've just completed my second workout from the above routine, I skipped the crunches!

    My only issue is with 3-5 minutes rest and 5x5 scheme the workout takes me a minimum of 1hr 30 minutes, sadly this is 30 minutes too long for me really, I only have an hour for my gym sessions.

    I am considering either another workout or changing the 5x5 to 3x5 to try and shorten it.

  9. #9
    Regular Poster SimonSaysROFL's Avatar
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    You can always just shorten the rest time if needs be? I'm not sure if it's recommended or shunned but that's what I do.
    - Strength and honour

    "In War: Resolution. In Defeat: Defiance. In Victory: Magnanimity. In Peace: Good Will." - Winston Churchill

    "The world will know that free men stood against a tyrant, that few stood against many, and that before this battle is over, even a god-king can bleed." - King Leonidas

  10. #10
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    I think if I'm honest I need to put my ego in check and relaise I am still a novice.

    My lifts are as follows:
    1RM
    Squat: 93kg
    Bench:82kg
    Deadlift:141kg
    OHP:51kg

    I am considering going back to SS and sticking with it until I stop progressing as my lifts aren't that strong.

 

 

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