Push day

[Texan69]

I do P/P/L and am switching up my routines

Post up your push day routines
I’m stumped on some ideas to switch it up

 

[Excelsior]

Day 2 push
Incline bench set 1) 6-9 reps ,sets 2-3) reduce weight 20-30% each set
Lateral raises 10-12 reps (sets 2-3 reduce weight 20-30% each set)
Dips 3xamrap

Day 5 push
Over head press set 1) 6-9 reps ,sets 2-3) reduce weight 20-30% each set
Fly 10-12 reps (sets 2-3 reduce weight 20-30% each set)
Close grip bench set 1) 6-9 reps ,sets 2-3) reduce weight 20-30% each set


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PUSH A

flat bench 250x6,11
ohp 150x5,6
dips BW x 5,6
y raise 10x10,10
bar tricep pushdown 55x11,13
lat pushdown 75x10,11
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 30x10,10
single arm tricep push down 30x10,10

3-second negatives, short pause at the bottom

PUSH B

dips +70x3,+35x6, BW x 10
flat db press 90x19,18
high incline bb press 140x13,11
high incline db press 60x10,10
y raise 10x10,10
bar tricep pushdown 50x10,10
lat pushdown 80x10,12
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15

3-second negatives, short pause at the bottom

 

[Excelsior]

 

[Texan69]

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Hell ya thanks bro

 

[Texan69]

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Alright post your pull day now lol
I’m curious I wanna see what it’s looking I like

 

[TODAY]

Closest I have right now is as follows:

Paused high bar squat: 4x5-8
Weighted dips: 3x8-12
Leg extensions: 3x8-12
Overhead tricep extensions: 3x8-12

 

[Excelsior]

 

[Excelsior]

PULL A

dc rack chins 5,6
pull-ups BW x 12,10
chest supported row 200x5,7
barbell row 225x5,5
kroc row 90x10,10
wide grip pulldown 150x8,12
seated DC rope row 90x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 35x15,15
single arm tricep push down 35x15,15



PULL B

rack chins 5,5
pull-ups BW x 9,6
chest supported row 210x6,6
barbell row 230x5,6
db row 90x10,10
close ntrl grip lat pull down 180x6,7
seated DC rope row 95x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 35x15,15
single arm tricep push down 35x15,15


PULL C

pull-ups +45x12,+25x15, BWx25
chest supported row 270x7, 230x11, 180x18
barbell row 315x8, 225x21, 185x30
lat pull down 165x9, 145x12, 125x13
seated cable row 175x11, 150x13, 125x21
cable bent bar pullover 90x13, 80x17, 70x18
cable side lateral raise 20x15,15
single arm tricep push down 35x10,10
cable fly 20x15,15
single arm cable drag curl 35x20,20


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Day 1 pull a
Bent over row set 1) 6-9,sets 2-3) reduce weight 20-30% each set
Pull ups 3xamrap
Hammer curl (same as bent row)

Each set taken to positive failure
When you reach the top number on the rep range up the weight.
3 minutes rest between working sets and exercises
Do abs and calves every day

Day 4 pull b
Bent over db row
Lat pulldown
Db curl

Each set taken to positive failure
When you reach the top number on the rep range up the weight.
3 minutes rest between working sets and exercises
Do abs and calves every day

pull a, push a, legs a, pull b, push b, legs b, rest

 

[Test_subject]

Weighted Dips - 4 x 6-10
DB Shoulder Press - 3 x 6-10
Side Lateral Raises - 3 x 10-15
Leg Extension - 3 x 10-15
Hack Squat - 3 x 8-12
HS Chest Press - 3 x 8-12
Cable Overhead Tricep Extension - 3 x 8-12

Everything is done last set AMRAP.

 

[Texan69]

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Is that 2 sets or 4?… 2 sets of 5-9 then 2 sets of 10-12?
Or one set of 5-9 and one set of 10-12?

 

[Excelsior]

Is that 2 sets or 4?… 2 sets of 5-9 then 2 sets of 10-12?
Or one set of 5-9 and one set of 10-12?

two sets.

in the sets column I saw one thing that was 1 set and the abs is only thing that is 4 sets

 

[StoliFTW]

Some good routines right hurr.

A routine of mine used to be Push (bench press, dumbbell ), Pull deadlift, clean or snatches, the. Push again military shoulder press standing alternating dumbbell presses also did accessory work on this push day. That’s three days, if you don’t count 30min daily cardio.

Keep it up!

 

[Texan69]

two sets.

in the sets column I saw one thing that was 1 set and the abs is only thing that is 4 sets

I’m doing your workout right now btw
A little less volume than I am used to but honestly that may do me good just gotta really up the intensity a lot I like it

 

[BigBaldBeardGuy]

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Is that a self-designed program or where is it from? That’s organized well.

 

[Excelsior]

Is that a self-designed program or where is it from? That’s organized well.

pages from TRAINING PRINCIPLES by Jordan Peters.

 

[Test_subject]

pages from TRAINING PRINCIPLES by Jordan Peters.

I thought that it looked familiar but couldn’t put my finger on it.

Excellent program.

 

[Texan69]

That push day was a good one!
Low volume but if you really crank up the intensity it was plenty

I added in a few extra tricep sets because mine are lagging

 

[TODAY]

That push day was a good one!
Low volume but if you really crank up the intensity it was plenty

I added in a few extra tricep sets because mine are lagging

You should look into more of JP's work. He's got a youtube channel with some interesting stuff on it:

https://www.youtube.com/@tbjpjordanpeters5178

 

[Texan69]

You should look into more of JP's work. He's got a youtube channel with some interesting stuff on it:

https://www.youtube.com/@tbjpjordanpeters5178

Thanks!! I def will

 

[Texan69]

pages from TRAINING PRINCIPLES by Jordan Peters.

Thanks for sharing
I did your push and pull workout from the log
The first one of each
Made my own leg day similar to those

Love the low volume because it made me really make each rep and set count
I’m sore as hell
And I felt better after the workout I felt I recovered better