Post your workout!

Hello! for months I've went with bro split, but I decided to change in push/pull/legs split since most of people promotes it, so I've changed my whole workout with this workout, that I'm doing since september:

PUSH A (MONDAY)
Barbell Bench Press (4x6-8)
Incline Dumbbell Press (4x6-8)
Dumbbell flyes (3x10)
Seated Barbell Shoulder Press (4x5-8)
Lateral Dumbell Raises (4x8)
Skull Crushers (4x6-8)
Weighted Dips(4x6-8)
Rope Pushdown(4x8-10)

PULL A (Tuesday)
Deadlift (4x6-8)
Lat Pulldown (4x6-8)
Barbell Row (4x6-8)
Shrugs (4x8-10)
Incline Dumbbell Curl (4x6-8)
Reverse Grip Barbell Curl (4x6-8)

LEGS (Wednesday)
Squats (4x6-8)
Bulgarian Splits (4x6-8)
Romanian Deadlifts (4x6-8)
Leg Extension/Leg Press (4x6-8)
Smith Machine Calf Raises (4x8-10)
Leg Press Calf Raise (4x8-10)

PUSH B (Thursday)
Incline Dumbbell Press/ Bench Press (4x6-8)
Hammer Strength Press (4x6-10)
Overhead Cable Extension (4x6-10)
Rope Pushdown (4x6-10)
Diamond Push-ups (4xuntil exhaustion)
Cable Crossovers (4x6-8)
Face Pulls (4x6-8)

PULL B (FRIDAY)
Lat Pulldown (4x6-8)
T-Bar Row (4x6-10)
Cable Row (4x6-10)
Ez Bar Curl (4x6-8)
Hammer Curls (4x6-8)

ABS WORKOUT (at least 2 times a week after normal workout, 1 of them usually after leg workout)
Incline Reverse Crunch (30 degrees)/Sit Ups (3 x until exhaustion)
Hanging Knee Raises (3 x until exhaustion)
Weighted Russian Twists (3 x until exhaustion)
Plank (as many as I can, by now my record is 2 mins)

Plus, daily push ups. At least 40 every night.

Give me an opinion about what i should change and why, or rate it. Also, post your workout (it doesn't matter if it's bro split, ppl or full body workout).

1 Day - Chest/Shoulder/Triceps
2 Day - Back/Biceps
3 Day - Legs
That's all of my training days.
And then repeat all.

Originally Posted by batmitqz

1 Day - Chest/Shoulder/Triceps
2 Day - Back/Biceps
3 Day - Legs
That's all of my training days.
And then repeat all.

I sugest you doing lateral and anterior deltoids on Day 1 and posterior deltoids on day 2

5 day week, 2 rest days. Running n-suns so probs easier if you just look that up.

did starting strength and PPL a while ago then took a long break and started back on nsuns, had a silly leg/hip injury and not squating demotivated me for a while till i could squat again

50 pushups
50 crunches
run 1 mile
not much but I do it everyday

I swim and have practice Monday thru Friday for 2 hours a day. My coach makes the workouts so I get something new every day. But warmup is the same thing every day which is a 400 yard freestyle, 200 yard kick, 200 yard skull (it's a drill), and a 200 yard IM. After that it's just another hour and forty minutes of sets with too short an interval and too much fly for anyone to feel their shoulders.

I do cardio for 30 mins, squats, lunges, weight lifting exercises 4, 2 back exercises, 1 triceps, usually i burn 340 calories

i walk to get food. im fat

lemme take a gander at this

Goodluck on your workout

Nice program for you

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps
Chest – Barbell Bench Press – 4 sets of 8 reps
Back – Lat-pulldowns – 4 sets of 10 reps
Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
Legs – Leg Extensions – 4 sets of 10 reps
Biceps – Barbell Bbicep Curls – 3 sets of 10 reps
Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps
Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
Legs – Leg Press Machine – 4 sets of 8 reps
Triceps – Overhead Bar Extensions – 3 sets of 20 reps
Biceps – EZ Bar Curls – 4 sets of 10 reps
Chest – Machine Chest Press – 4 sets of 10 reps
Back – T-Bar Row – 4 sets of 10 reps
Shoulders – Lateral Raises – 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
Back – Close-Grip Pulldowns – 4 sets of 12 reps
Chest – Cable Fly – 4 sets of 10 reps
Legs – Lunges – 3 sets of 10 reps per leg
Triceps – Skullcrushers – 3 sets of 15 reps
Biceps – Hammer Curls – 3 sets of 12 reps

first day - Chest and Shoulders
secund day - Back and Tricpes
third day - Legs and Biceps

Post your workout!

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