Rate My PPL

[Perfection]

Filler: Sunday​

Push Day: Monday​

Chest, Shoulders, Triceps​

1. Barbell Bench Press: 4 sets x 6-8 reps
2. Incline Dumbbell Press: 3 sets x 8-10 reps
3. Seated Military Press: 4 sets x 6-8 reps
4. Lateral Raises: 3 sets x 12-15 reps
5. Tricep Dips or Skull Crushers: 3 sets x 8-10 reps
6. Tricep Pushdowns: 3 sets x 12-15 reps
   

Rest: Tuesday​

Pull Day: Wednesday​

Back, Biceps, Rear Delts​

1. Deadlifts: 4 sets x 4-6 reps
2. Pull-Ups or Lat Pulldowns: 3 sets x 6-8 reps
3. Barbell Rows: 4 sets x 6-8 reps
4. Seated Cable Rows: 3 sets x 8-10 reps
5. Face Pulls: 3 sets x 12-15 reps
6. Barbell or Dumbbell Bicep Curls: 3 sets x 8-10 reps
7. Hammer Curls: 3 sets x 12-15 reps

Rest: Thursday​

​

Legs Day: Friday​

Quadriceps, Hamstrings, Calves​

1. Back Squats: 4 sets x 6-8 reps
2. Romanian Deadlifts: 3 sets x 8-10 reps
3. Leg Press: 4 sets x 8-10 reps
4. Lunges: 3 sets x 12-15 reps per leg
5. Leg Curls: 3 sets x 10-12 reps
6. Standing Calf Raises: 4 sets x 12-15 reps

Rest: Saturday

Let Me Know If I Should Add Or Remove Anything ​

 

[CarrotMaxxer]

y u got 3 rest days

 

[Perfection]

y u got 3 rest days

I have football practice on sundays

 

[Perfection]

B

 

[shabby890]

That's a lot of reps

Are you going for endurance

 

[Perfection]

That's a lot of reps

Are you going for endurance

Yeah i'm training for endurance but i'm also cutting so i can continue to play wide receiver

 

[RoyaleWithCheese]

No cable flys?

 

[Perfection]

No cable flys?

I have other workouts as substitution

 

[shabby890]

Yeah i'm training for endurance but i'm also cutting so i can continue to play wide receiver

If ur going for a athletic routine I suggest explosive exercises like cleans and jerks.

 

[Perfection]

If ur going for a athletic routine I suggest explosive exercises like cleans and jerks.

Its a mix of athletic and aesthetics

 

[CarrotMaxxer]

I have football practice on sundays

fair enough, i fw with the split

 

[AlphaLooksmaxxer666]

no squats?