The routines are as follows:
Push 1:
Dumbell Bench Press 5 x 8-10
Plate Press 5 x 10
Incline Dumbell Fly 5 x 10
Shoulder Press 5 x 8-10
Lateral Raise 5 x 10
Weighted Dips (Triceps) 5 x 8-10
Tricep Pulldown 5 x 10
(Superset) Ab Pulldown + Hanging Leg Raises 5 x 20
Pull 1:
Pull Up 5 x 8-10
Cable Low Row 5 x 10
Barbell Bent Over Row 5 x 10
Dumbell Bicep Curl 5 x 8-10
Preacher Curl 5 x 10
Dumbell Shrugs 5 x 10
Face Pulls 5 x 10
(Superset) Russian Twists + Standing Oblique Crunch 5 x 20
Legs:
Barbell Squat 5 x 8-10
Front Squat 5 x 8-10
Leg Extension 5 x 10
Stiff Leg Deadlift 5 x 8-10
Leg Curl 5 x 10
Leg Press 5 x 10
Calf Raises 5 x 10
Push 2:
Incline Dumbell Bench Press 5 x 8-10
Push Ups 5 x 20-30
Pec Deck 5 x 10
Arnold Press 5 x 8-10
Dumbell Bent Over Raise 5 x 10
Close Grip Bench Press 5 x 8-10
Tricep Pushdown 5 x 10
(Superset) Ab Pulldown + Hanging Leg Raises 5 x 20
Pull 2:
Deadlift 5 x 8-10
Lat Pulldown 5 x 10
T Bar Row 5 x 10
Barbell Bicep Curl 5 x 8-10
Concentration Curl 5 x 10
Barbell Shrug 5 x 10
Uprght Row 5 x 10
(Superset) Russian Twists + Standing Oblique Crunch 5 x 20
I plan to do a 6 day split Sunday-Friday performing Push 1, Pull 1, Legs, Push 2, Pull 2, Legs and then one of Scott's Hiit circuits on the Saturday.
For rest periods, any exercise marked with "8-10" reps will use a 60 second rest. Any exercise marked with "10" reps will use a 30 second rest.
This program is strictly for muscle gain, this is exactly why i removed Scott's strength training he used at the beginning of each routine (which i have enojyed for a good few months now).
Just looking for something new but still love the Push, Pull, Legs structure. Is this any good?
