Is this a good PPL, 4-day, machine based workout plan?
[PUSH]
* Chest
incline chest press, wide chest press, chest fly machine
* Shoulder + Triceps
dumbell lateral raise + one-arm reverse-grip triceps pushdown (superset)
OHP machine + one-arm triceps pushdown (superset)
[PULL]
* Back
reverse lat pulldown
reverse mid row machine
back extension
shrugs
* Biceps
hammer curls
arm curl machine
* Rear delt
reverse butterfly machine
[LEG]
leg extension machine
hip adduction machine
leg press
calf raise
leg curl
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This is fine if you're relatively new to lifting. Once you're past newb gains, seriously consider free weights and use machines as accessories.
In any case, progressive overload is king.
What's the advantage of free weights over machines?
I made more noob gains with machines than free weights, so I guess I will go on with this for a bit longer.
compound movements and mobility
oh, and safety
You strengthen your smaller muscles used for balance instead of isolating a specific one. Few machines will strengthen your core.
where can I find high quality photos like this, are they really all from stock photo sites?
>sexoooo1
post the rest of the sexos
https://files.catbox.moe/38pk1j.zip
PPL is good for at least 5 days a week
if you do less days consider upper/lower split
makes sense
is phul good?
Rate mine.
Pic related.
I know leg day still sucks but have knee problems
Same goes for you wtf, the answer to these threads is always the same "do a tried and true program that works"
No obliques?
No abs?
This is alright for a noob. As long as you progressively overload and as another said progress to a proper routine.
The main issue is you have newly 4 days before you hit the same muscle group again. You are better off making this 3 days and condensing it so you hit them again sooner.
>The main issue is you have newly 4 days before you hit the same muscle group again.
wdym?
This is one of the worst I've seen in a while and you are obviously too new to program for yourself. What set and reps are you thinking about doing for these? You would have included that information if you knew shit.
everything 4x15
You need some heavier shit, you're gonna get nowhere fast. Is there a reason you're afraid to do barbell lifts?
I did barbell lifts for 2 months, saw little progress, then did the routine in OP, and made good visible progress...
No one said just do barbell lifts do isolation work too, you're doing an elderly person and making noob gains come back in a few months and tell us how it's going. You can make gains thinking about lifting as a noob.
>doing an elderly person program sorry my bad
i do push legs pull with 1 main compound movement and one sub compound movement and a few isolations
then take a day or two off and do a pure full body strength day with only the main compounds im currently focusing on
for now that's FrontSquats, Weighted Pullups and OHP
my sub compounds are Rows, Deadlifts and Incline Benchpress.
main compound is always 7 sets, sub compounds 3 sets (reps are 3-7,then increase weight) and isolations i do 3 dropsets until complete muscle failure
the only supplement im taking is creatine
i eat complex carbs, high protein, green shite like spinach or celery and high vitamin c fruits in the morning, then eat high protein and carbs at lunch
snack on low protein and some carbs (muesli or sth) 1 hour before work is over to get sth into stomach before working out
drink 1 litre milk bottle after gym and eat 5 eggs for dinner (sometimes with a handful walnuts for omega3 and magnesium gains)
i hit every single necessary micro and have good macros
Sunday is my fish and wine day, so i try to eat different varieties of fish and lots of fruit and have a glass of red wine for dinner for antioxidant gains
yes I'm a complete autist but girls still love me and try to flirt 24/7
hope i could help
dont care didn’t read looked at ass and left