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General Health & Fitness
Workouts & Routines
The 7 Laws of Exercise Science
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<blockquote data-quote="Phil Goodman" data-source="post: 229989" data-attributes="member: 42777"><p>Good general advice. I know you’ve spent a ton of time training as well as researching and writing on different approaches so wanted to get your thoughts on my current routine. Just switched from working out 3x/week with a PPL to working out 4x/week and just doing Push/Pull while including the relevant leg muscles on the corresponding day. </p><p></p><p></p><p>For all lifts I shoot for 3 sets, hitting 8-12 reps/set. Only exception is pull-ups where I might get up to 15 on my first set or two, then go close to failure on the 3rd regardless of number.</p><p></p><p></p><p>Push</p><p></p><p>Flat barbell bench press </p><p></p><p>Seated Arnold Press</p><p></p><p>Lying tricep extensions(dumbbell)</p><p></p><p>Incline bench press(usually with dumbbells but sometimes bar)</p><p></p><p>Front raises and lateral raises(each one gets its own set and reps…so 10 consecutive front then rest, 10 consecutive lateral, repeat)</p><p></p><p>Rope pushdowns </p><p></p><p>Pec deck or cable flyes</p><p></p><p>Machine shoulder press </p><p></p><p>Machine tricep pushdown </p><p></p><p>Squats or hack squats</p><p></p><p>Lying leg press</p><p></p><p>Calf raises in leg press machine</p><p></p><p>Leg extensions</p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p>Pull</p><p></p><p></p><p>T-bar rows</p><p></p><p>Preacher curls </p><p></p><p>Pull ups </p><p></p><p>Incline dumbbell curls</p><p></p><p>Back extensions </p><p></p><p>Rope curls </p><p></p><p>Face pulls </p><p></p><p>One arm pull downs </p><p></p><p>Reverse flyes</p><p></p><p>Straight leg deadlifts</p><p></p><p>Leg curls</p></blockquote><p></p>
[QUOTE="Phil Goodman, post: 229989, member: 42777"] Good general advice. I know you’ve spent a ton of time training as well as researching and writing on different approaches so wanted to get your thoughts on my current routine. Just switched from working out 3x/week with a PPL to working out 4x/week and just doing Push/Pull while including the relevant leg muscles on the corresponding day. For all lifts I shoot for 3 sets, hitting 8-12 reps/set. Only exception is pull-ups where I might get up to 15 on my first set or two, then go close to failure on the 3rd regardless of number. Push Flat barbell bench press Seated Arnold Press Lying tricep extensions(dumbbell) Incline bench press(usually with dumbbells but sometimes bar) Front raises and lateral raises(each one gets its own set and reps…so 10 consecutive front then rest, 10 consecutive lateral, repeat) Rope pushdowns Pec deck or cable flyes Machine shoulder press Machine tricep pushdown Squats or hack squats Lying leg press Calf raises in leg press machine Leg extensions Pull T-bar rows Preacher curls Pull ups Incline dumbbell curls Back extensions Rope curls Face pulls One arm pull downs Reverse flyes Straight leg deadlifts Leg curls [/QUOTE]
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The 7 Laws of Exercise Science
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