Hi Team
I have just signed upto the app i am looking for recommendations for best push pull programs.
I don’t train lower as I naturally have big legs and don’t want them any bigger so like to stick with simple push pull upper or what u could recommend whilst try to drop body fat
I have over 10 years experience in training
My current split would be
Monday push heavy compounds
Bench bar 5 X 5
Incline bench bar 4 X 5 – 8
Ring dips 4 X 5 – 8 weighted
dB flies 4 X 8 – 12
Ring shoulder press 4 X 5 – 8 feet elevated different heights
Barbell shoulder press 4 X 5 -8
Bar dips 4 x5 – 8 weighted
Ring tricep dip 4 X 5 – 8
Tricep push down 4 X 8
Dumbbell lateral raise 4 X 5 – 8
10minute core / and work out weighted where pos
Tuesdays pull heavy compounds
Bar Pull ups 5 X 5 weighted
Bar Chin ups 4 X 5 – 8 weighted
Barbell shrugs 4 X 5 – 8 heavy as can
Ring rows 4 X 5- 8 body weight
Ring face pulls 4 X 5 – 8
Lat pull down machine 4 X 5 – 8
Reverse pull down machine 4 X 5 – 8
Preacher curls 4 X 5 – 8
10minute core ab workout weighted where pos
Wed off
Thursday push
Slight incline dumbell press 4 X 12 – 15
Dumbell flies 4 X 12 – 15
Ring dips 4 X 12 – 15
Cable flies 4 X 12 – 15 2 sets low 2 mid
Ring shoulder press 4 X 12 to 15 feet elevated different heights
DB shoulder press 4 X 12 – 15
Ring push ups 4 x 12 – 15
Tricep cable push / kick backs 4 X 12 to 15
Cable
10 minutes functional body weighted
Friday pull
Bar Pull ups 4 X 8 – 12
Bar Chin ups 4 x 8 – 12
Ring pelican curls 4 X 8 – 12
Hex bar 4 X 12 – 15
Ring rows 4 X 8 – 12
Ring face pulls 4 X 8 – 12
Behind the bk curls 4x 12 – 15
Low single cable pull 4 X 12 – 15
Mid single cable pull 4 X 12 – 15
10 minutes functional body weighted
Any thoughts or advice would be greatly appreciated
Many thanks
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