Looking for actual exercise names for push/pull/legs.

[Claddah]

So my routine while effective has gotten stale. I was a whole body workout 2-3 times a week and it was perfect for me as it allows more time out of the gym for life activities. I want to switch to a PPS as now I have time for it. I'm also going to be intermittent fasting after a week fast, so to start probably only 3x a week working to 6x at the end of the month. I've read your mans Stevesmi sticked post about it, and I crush compound movements but I've basically forgotten all the periphery/isolation exercises. Please write out exercise names in a list, basically in order you would do them in your session, example:

Pull: Bent over rows, pull ups, low row on the machine, lawnmower row, shrugs, bicep curls, abs.

Push: Bench, peck flys, skull crushers, dips, delt raises, tricep pull down with the rope.

Legs: Squat, calf raises, lunges.... that's all I got for legs...

So yea, please list out a bunch of exercises as I won't be doing the same thing every time and I've forgotten so many, and a general order will help me tailor out my workouts. Tips also for how many set/reps will also be helpful as I am going to start writing out work out plans and journaling my numbers at the gym.
Links to your favorite way of doing said exercises will also be greatly appreciated.
Thanks again!!

 

[MUSTANG_18]

So my routine while effective has gotten stale. I was a whole body workout 2-3 times a week and it was perfect for me as it allows more time out of the gym for life activities. I want to switch to a PPS as now I have time for it. I'm also going to be intermittent fasting after a week fast, so to start probably only 3x a week working to 6x at the end of the month. I've read your mans Stevesmi sticked post about it, and I crush compound movements but I've basically forgotten all the periphery/isolation exercises. Please write out exercise names in a list, basically in order you would do them in your session, example:

Pull: Bent over rows, pull ups, low row on the machine, lawnmower row, shrugs, bicep curls, abs.

Push: Bench, peck flys, skull crushers, dips, delt raises, tricep pull down with the rope.

Legs: Squat, calf raises, lunges.... that's all I got for legs...

So yea, please list out a bunch of exercises as I won't be doing the same thing every time and I've forgotten so many, and a general order will help me tailor out my workouts. Tips also for how many set/reps will also be helpful as I am going to start writing out work out plans and journaling my numbers at the gym.
Links to your favorite way of doing said exercises will also be greatly appreciated.
Thanks again!!

@Claddah this is fine push pull but what do you usually do? you doing home exercises?

 

[stevesmi]

i recommend you check out the logs in the main forum section. roidrage and others list out their exercises and splits, you can get ideas from that.

what sort of gym do you train at? what kind of equipment is at your gym will dictate this sort of thing.

example on legs you can do so many variations of squats. front squats, box squats. you can do standing squats. also leg extensions are important

 

[SteveMobsterG]

Read my log for what I do for legs

 

[ceo]

Bros I suggest you start up your own log
this way you can list down the exercises you're trying

 

[ROIDDERS]

you can always stick to a 3-day split
do compound movements have to work out and isolation the other half

 

[chesty]

if you train at a gym why don't you watch what other people are doing
try something that you haven't before

 

[Ulter]

what kind of gym do you work out at
some gyms only have machines and very few free weights

 

[StevenDarwinMD]

LOG APPROVED - PLEASE POST A LOG

 

[e2]

I say you put up a log today
list out each workout and then we can help you add and take out different exercises

 

[2Thick]

compound lifts are really all you need
a pull-up for example is going to be more effective than doing 15 lb curls if you know what I mean

 

[Vadim Fedorov]

I don't see any deadlifts in your routine
those are great for your back and also your legs especially if you do them properly

 

[wootoom]

how about adding some cleans to your workouts
they are a great way to build muscle in your legs

 

[JasonPriest]

don't forget on leg day to work your calves
also the front part of your lower legs

 

[BodyMonster34]

bro gotta hit the hamstrings as well
you doing any hamstring curls on leg day you don't want to just have one side strong

 

[Quadsweep]

yeah if you don't train the hammies too you will develop an imbalance
also on back day it's very important that you are doing those rows to build a strong back and holding

 

[ballin2504]

Check out all of the logs and google will tell you a lot

 

[Noah Wixx]

Log and see what we can do to help u out

 

[Claddah]

-----> **All weights in KG** <------ I'm in Europe right now.
Sorry for the late reply, I just got off a fast and it taken awhile to get back to sort of where I was.

push day
DB bench was 40's 3x8
Peck deck 100 3x10-12 (machine)
DB incline press 22.5's 3x10-12 (depends on shoulder, hurts)
dips 3x10 (hurts shoulder)
skull crushers 22.5 3x10

pull day
Bent rows 80 3x10
low row 100 3x10 (machine)
pull ups 3x10
lawnmower 30's 3x10
strait bar curl 25 3x12 annoys shoulder

Legs
Squat 140 4x5
calf raises 40's 3x12
Lunges 25's 3x10 (per side)
Super set quads and hams on machine
Forget what weight I use but its meh.

My shoulder is fine on Pull but hurts from Push days, I don't even attempt a standing press but would love to. Doc says I have an inflamed supraspinatus, and says to keep on doing what I'm doing and hasn't given me any exercises but it's slowly getting better(with his treatment). The thing is that it sorta stops hurting at the end of the set after its been moving. Squat hurts it so I might move to Deadlifts to give it more rest.

So yea GIVE ME MORE EXERCISES!!!! to help switch it up and maybe some that are good for shoulder.

 

[the_alcatraz]

-----> **All weights in KG** <------ I'm in Europe right now.
Sorry for the late reply, I just got off a fast and it taken awhile to get back to sort of where I was.

push day
DB bench was 40's 3x8
Peck deck 100 3x10-12 (machine)
DB incline press 22.5's 3x10-12 (depends on shoulder, hurts)
dips 3x10 (hurts shoulder)
skull crushers 22.5 3x10

pull day
Bent rows 80 3x10
low row 100 3x10 (machine)
pull ups 3x10
lawnmower 30's 3x10
strait bar curl 25 3x12 annoys shoulder

Legs
Squat 140 4x5
calf raises 40's 3x12
Lunges 25's 3x10 (per side)
Super set quads and hams on machine
Forget what weight I use but its meh.

My shoulder is fine on Pull but hurts from Push days, I don't even attempt a standing press but would love to. Doc says I have an inflamed supraspinatus, and says to keep on doing what I'm doing and hasn't given me any exercises but it's slowly getting better(with his treatment). The thing is that it sorta stops hurting at the end of the set after its been moving. Squat hurts it so I might move to Deadlifts to give it more rest.

So yea GIVE ME MORE EXERCISES!!!! to help switch it up and maybe some that are good for shoulder.

you are also updating another thread, I'm responding there just now lets talk there

C

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• Claddah

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