Review my training program

HypertrophyCoach Joe Bennett Forums Training Review my training program

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  • #271168
    Moshe Eli
    Participant

    Hi guys I want you to take a look at my Push Pull Legs Arms split what do you think about the exercise selection and the volume. I train all sets to failure, first set 8-10 reps second set drop weight, and back off for 12-15 reps. train x5 times a week.

    I work with 2 phases (changing every week phase 1, phase 2, phase 1….)

    Phase 1:

    Push-

    Incline DB Press

    Hammer Strength chest press machine

    Other seated chest press machine (more flatted)

    Overhead press in smith machine

    Tricep extension cable with v bar

    Lateral raises

    Pull-

    Wide grip pulldown

    Pullover lats focused

    Wide grip Hammer Strength Machine ISO-LATERAL ROWING

    Dumbell Row

    Bicep curls with EZ bar

    Bicep curls with DB

    Face Pull 1 set of 20+ to failure

    SHRUGS

    Legs:

    Legs Extension

    Standing one leg curl

    Smith machine lunges with rear leg on step

    Seated legs curl

    Adductor machine

    Wide legs press (hamstring focused)

    Lateral raises

     

     

    Phase 2:

    Push:

    Hammer overhead press machine

    Hammer Strength chest press machine

    Close grip bench press on smith machine

    Upright Row with ez bar

    Skull crusher

     

    Pull:

    Close grip pulldown

    Machine Chest Supported

    Single-arm seated cable

    RDL with DB

    biceps curls with DB

    hammer curls with cable

    Seated Face Pull 1 set of 20+ to failure

    Shrugs

    Legs:

    Single leg extensions

    standing single leg curl

    Smith Machine squat (quad focused close legs position)

    Seated legs curls

    Legs press (quad focused)

    Abduction machine

     

    Arms (the same for both phases): I am doing 2 sets per exercise,1 set bicep 1 set tricep, and going back bicep and then triceps again

    hammer curls

    spider curls

    biceps curls on the bench with little incline

    triceps extension with rope

    skull crusher on bench with DB

    overhead tricep extensions with rope

    • This topic was modified 2 months, 2 weeks ago by Moshe Eli.
    • This topic was modified 2 months, 2 weeks ago by Moshe Eli.
    #271486
    BryceBahm
    Participant
    #271506
    Moshe Eli
    Participant

    The leg and back workouts are enough? the exercises I selected are enough to work on all the muscles?

    I don’t need to add regular squat or something? smith squat quad focus and lunges are enough?

    #272400
    BryceBahm
    Participant
    #274181
    Moshe Eli
    Participant

    I will be happy if Joe will take a look also @admin

    #275310
    Joe
    Keymaster
    #275321
    Joe
    Keymaster
    #275337
    Joe
    Keymaster
    #275429
    Moshe Eli
    Participant

    Great answer Joe !! Exactly what i wanted to hear and how to improve the program to the max !

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