RedMorkai
Active member
Finally got to writing this up. This is a routine I've been doing for about 8 weeks now, I made some minor changes to it 2 weeks ago but I think I'm pretty happy with it for now. It focuses on what I want to improve on and has a variety of rep ranges through the week and flat/incline bench having heavy/light weeks. I do add some other variety to this, for example I'll sometimes feel like doing an extended deadlift session and just pull a bunch of single, doubles and triples.
I do do some ab work but most of it is built into the heavy standing compound, pull/chin ups, yoga etc. I currently do my "faster" running before deadlifting on the first pull day. I do my other 2 runnings before squating on leg days.
Pull - Push - Legs - Pull - Push - Legs - Rest
Pull A
Deadlift.............................2-3 sets 3-6 reps
Pull ups.............................3 sets/30s rest or max in 3 mins
Low-High Pull Back..............3 sets 8-12 reps
Close Grip Pull Down............3 sets 10-15 reps
Close Grip Preachers............3 sets 8-12 reps
Hammer Curls....................3 sets 8-15 reps
Pull B
Barbell Rows......................3 sets 6-10 reps
Chin Ups............................3 sets/30s rest or max in 3 mins
High-Low Pull Back..............3 sets 8-12 reps
Wide Grip Pull Down............3 sets 10-15 reps
Wide Grip Preachers............3 sets 8-12 reps
One Arm Cable Curls............3 sets 8-15 reps no rest
Push A
Incline Bench......................3 sets Hvy Wk 3-6 reps/LtWk 6-10 reps
Flat Bench..........................3 sets 6-10 reps
Weighted Dips.....................3 sets 8-20 reps
Standing DB Shoulder Press...3 sets 6-10 reps
Cable Lateral Raises.............3 sets 8-12 reps no rest
Face Pulls...........................3 sets 8-15reps
Tri Cable Pushdown..............3 sets 8-12 reps
Push B
Standing Military Press..........3 sets 4-6 reps
Flat Bench/DB Press..............3 sets LtWk 8-12 reps/Hvy Wk 4-6 reps
Low Cable Chest Fly..............3 sets 10-15 reps
DB Fly................................3 sets 8-12 reps
Rear Delt Cable Raise............3 sets 8-12 reps no rest
OH Tri Cable Extension..........3 sets 8-12 reps
Legs A
Squats................................3-7 sets 6-15 reps have several routines
Leg press............................3 sets 6-10 reps
Sumo Deadlifts.....................2-3 Sets 6-10reps
Leg Curls(single)..................3 sets 8-12 reps no rest
Leg Extensions(single)...........3 sets 8-12 reps no rest
Legs B
Squats................................5 sets 4-6 reps
Pull/Chin Ups.......................1 set max reps
Goblet Squats......................3 sets 8-12 reps
Romanian Deadlift................3 sets 8-10 reps
Leg Curls(single)..................3 sets 6-10 reps
Leg Extensions(single)...........3 sets 8-10 reps
I do do some ab work but most of it is built into the heavy standing compound, pull/chin ups, yoga etc. I currently do my "faster" running before deadlifting on the first pull day. I do my other 2 runnings before squating on leg days.
Pull - Push - Legs - Pull - Push - Legs - Rest
Pull A
Deadlift.............................2-3 sets 3-6 reps
Pull ups.............................3 sets/30s rest or max in 3 mins
Low-High Pull Back..............3 sets 8-12 reps
Close Grip Pull Down............3 sets 10-15 reps
Close Grip Preachers............3 sets 8-12 reps
Hammer Curls....................3 sets 8-15 reps
Pull B
Barbell Rows......................3 sets 6-10 reps
Chin Ups............................3 sets/30s rest or max in 3 mins
High-Low Pull Back..............3 sets 8-12 reps
Wide Grip Pull Down............3 sets 10-15 reps
Wide Grip Preachers............3 sets 8-12 reps
One Arm Cable Curls............3 sets 8-15 reps no rest
Push A
Incline Bench......................3 sets Hvy Wk 3-6 reps/LtWk 6-10 reps
Flat Bench..........................3 sets 6-10 reps
Weighted Dips.....................3 sets 8-20 reps
Standing DB Shoulder Press...3 sets 6-10 reps
Cable Lateral Raises.............3 sets 8-12 reps no rest
Face Pulls...........................3 sets 8-15reps
Tri Cable Pushdown..............3 sets 8-12 reps
Push B
Standing Military Press..........3 sets 4-6 reps
Flat Bench/DB Press..............3 sets LtWk 8-12 reps/Hvy Wk 4-6 reps
Low Cable Chest Fly..............3 sets 10-15 reps
DB Fly................................3 sets 8-12 reps
Rear Delt Cable Raise............3 sets 8-12 reps no rest
OH Tri Cable Extension..........3 sets 8-12 reps
Legs A
Squats................................3-7 sets 6-15 reps have several routines
Leg press............................3 sets 6-10 reps
Sumo Deadlifts.....................2-3 Sets 6-10reps
Leg Curls(single)..................3 sets 8-12 reps no rest
Leg Extensions(single)...........3 sets 8-12 reps no rest
Legs B
Squats................................5 sets 4-6 reps
Pull/Chin Ups.......................1 set max reps
Goblet Squats......................3 sets 8-12 reps
Romanian Deadlift................3 sets 8-10 reps
Leg Curls(single)..................3 sets 6-10 reps
Leg Extensions(single)...........3 sets 8-10 reps