need some opinions on PPL alternatives cause I got a couple machines but no gyms around. also no mentzer pseudoscience pls.
>push
bench press (30º)
pec deck
dips (will be weighted soon)
rope pushdown
french triceps (pullovers)
lu raises
cable raises
>pull
pull-ups (will not be weighted anytime soon)
lat pulldowns
heavy deadlift & rows
>legs
squats
90º leg press
leg extensions
i'm definitely missing some posterior and calves, but i'm not worried about them right now, i got good genetics (my parents beat me). so, what do you fellas think?
 |
 UFOs Are A Psyop Shirt $21.68 |
|
The fusion of corporate and state power is more or less exactly what Marx predicted.
yeah, and he died fighting it like a champ, and i bet my socks that he would rope at the thought of modern america. thoughts on the training tho?
>bait thread
Commies are low IQ
I like the Arnold split a lot.
yeah, but arnold was on that good stuff, and he trained 2x per day 6x per week while i'm just a normie gay so
You don’t have to train the way he did. My split is
Mon&Thurs
Incline Smith Machine Press: 3x8
T-Bar Machine Row: 3x8
Pec-Deck OR Incline Converging Machine Press: 3x8
Low-Row Underhand: 3x8
Tues&Fri:
Cable Curl: 3x8
Dumbbell Shoulder Press: 3x8
Straight-Bar Tricep Pressdown: 3x8
Dumbbell Lateral Raise: 3x8
Wed&Sat:
Hamstring Curl: 3x8
Smith Machine Squat: 3x8
Seated Calf Raise: 3x8
Hip Adductor Machine: 3x8
Cable Ab Crunch: 3x8
Workouts only take about an hour before cardio.
Too much volume on push day, I'd incorporate an arm day and go PPLAxPPLAx
Exercise choice is good in my opinion, could add more curl variants tho
>mentzer pseudoscience
>runs this shit
kek, you're new so try FBW 3 times a week, you don't need this trash volume
>Full body 3x a week.
It's not 2015 anymore. Basically everyone big does ppl at this point.
And what exactly does that prove?
>neoliberalism is no longer vi-ACK!
Neoliberalism is bad, though it was started by excommies anyway
we don't (YOU) the bait around here sir
We have a small gym at work and this is what I do for PPL on my first 5 days… (No barbell, or squat rack at work)
>Pull
3x5 Weighted chin-ups
3x12 Dumbell rows
3x12 Lat pull-down
3x12 seated rows
5x20 facepull
4x12 hammer curl
4x12 dumbell curl
>Push
3x5 weighted dips
3x12 incline dumbell bench
3x12 standing dumbell OHP
3x12 cable crossover
3x12 front raise
3x16 tricep push down
3x20 lateral raise
>Legs
3x12 goblet squat
3x12 split squats
3x12 leg extensions
3x12 leg curl
3x RPE8 leg press (machine only goes to 300lb so keep repping till only a few reps left in the tank)
I do that Mon-Fri (PPLPP), then on Sat I hit legs heavy at home with 3x5 back squat and 3x10 trap bar DL. Then on Sunday I rest since I’m not a heathen. But I’m dyel, so don’t do what I do.
Doing bench press and OHP on the same day is literally the stupidest thing I’ve ever heard.
So what’s a good intermediate program other than PPL?
Do bench heavy (3x5) and OHP light (3x12). Then on the next push day do OHP heavy, and bench light.
No. Benching heavy once per week isn’t nearly enough
3 times a week, with 3,6 and 12 rep sets each day gave me best results in terms of strength and muscle growth.
actually this sounds interesting. i wonder if PLP instead of PPL would help you recover more thoroughly before each training?
You're overtraining.
you forgot your meds bro here take them