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  1. #1
    Registered User kauseemcee's Avatar
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    Question Custom P/L/P Routine. Thoughts?

    PUSH (Chest, Shoulders, Triceps)
    Decline Bench Press: 1WU, 4x8-10
    Incline Chest Press Machine: 3x6-8
    Pec Dec: 2x10-12
    Barbell Seated Shoulder Press: 3x8-10
    Dumbbell Lateral Raises: 3x12-15
    Barbell Skull Crushers: 3x10-12
    Dumbbell Overhead Extensions: 3x10-12


    LEGS (Quads, Hamstrings, Hips, Calves)
    Barbell Squats: 1WU, 3x8-10
    45 Degree Leg Press: 3x6-8
    Lying Hamstring Curls: 3x10-12
    Leg Extensions: 2x10-12
    Hip Abductor Machine: 2x10-15
    Hip Adductor Machine: 2x10-15
    Standing Calf Raise Machine: 4x12-15


    PULL (Back, Biceps)
    Overhand Barbell Rows: 1WU, 3x8-10
    Full-stretch Pull Ups: 4x6-8+
    Iso Lat Row Machine: 3x10-12
    Machine Shrugs: 3x15-20
    Rear Delt Machine: 3x12-15
    Incline DB Bicep Curls: 4x10-12
    Hammer Curls Machine: 3x10-12
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  2. #2
    Registered User kauseemcee's Avatar
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  3. #3
    Let's slot floppies keyboardworkout's Avatar
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    Push

    A.  Chest Pressing Movement 
    B.  Chest Isolation Movement 
    C.  Shoulder Pressing Movement 
    D.  Shoulder Isolation Movement 
    E.  Triceps Movement (compound variation) 
    F.  Triceps Movement (isolation variation) 
    Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.

    Pull

    A.  Vertical Pulling Movement 
    B.  Another Vertical Pulling Movement 
    C.  Horizontal Pulling Movement 
    D.  Another Horizontal Pulling Movement 
    E.  2 Biceps Movements (pretty much all curl variations) 

    Legs

    A.  Quad Isolation Movement 
    B.  Quad Compound Movement 
    C.  Hamstring Isolation Movement 
    D.  Hamstring Compound Movement 
    E.  2 Calf Movements 
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  4. #4
    Registered User kauseemcee's Avatar
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    Originally Posted by keyboardworkout View Post
    Push

    A.  Chest Pressing Movement 
    B.  Chest Isolation Movement 
    C.  Shoulder Pressing Movement 
    D.  Shoulder Isolation Movement 
    E.  Triceps Movement (compound variation) 
    F.  Triceps Movement (isolation variation) 
    Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.

    Pull

    A.  Vertical Pulling Movement 
    B.  Another Vertical Pulling Movement 
    C.  Horizontal Pulling Movement 
    D.  Another Horizontal Pulling Movement 
    E.  2 Biceps Movements (pretty much all curl variations) 

    Legs

    A.  Quad Isolation Movement 
    B.  Quad Compound Movement 
    C.  Hamstring Isolation Movement 
    D.  Hamstring Compound Movement 
    E.  2 Calf Movements 
    Where did you get this template?

    Also isn't it weird that there's only two exercises for chest and 4 for back? Why is that? Cheers
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  5. #5
    Let's slot floppies keyboardworkout's Avatar
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    Originally Posted by kauseemcee View Post
    Where did you get this template?

    Also isn't it weird that there's only two exercises for chest and 4 for back? Why is that? Cheers
    It comes from Paul Carter

    There are two vertical pushes, two horizontal pushes, two vertical pulls and two horizontal pulls.
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  6. #6
    Registered User kauseemcee's Avatar
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    Originally Posted by keyboardworkout View Post
    It comes from Paul Carter

    There are two vertical pushes, two horizontal pushes, two vertical pulls and two horizontal pulls.
    Right. I love my volume but I suppose it's enough huh. I'll write something up and see how it goes
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    Registered User lsiberian's Avatar
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    Originally Posted by kauseemcee View Post
    Where did you get this template?

    Also isn't it weird that there's only two exercises for chest and 4 for back? Why is that? Cheers
    OHP variation hits chest as do dips or close-grip bench presses.
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  8. #8
    Registered User kauseemcee's Avatar
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    Originally Posted by lsiberian View Post
    OHP variation hits chest as do dips or close-grip bench presses.
    Yea I actually saw that after I commented, made more sense. Thanks for pointing it out though
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  9. #9
    Registered User BeginnerGainz's Avatar
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    Originally Posted by kauseemcee View Post
    Where did you get this template?

    Also isn't it weird that there's only two exercises for chest and 4 for back? Why is that? Cheers
    Paul Carter knows his s***
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  10. #10
    Registered User George2100's Avatar
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    Originally Posted by BeginnerGainz View Post
    Paul Carter knows his s***
    Yeah I’m actually interested in seeing a link to that template. I want to see the whole write up. I like his stuff
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  11. #11
    Registered User George2100's Avatar
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    Originally Posted by keyboardworkout View Post
    Push

    A.  Chest Pressing Movement 
    B.  Chest Isolation Movement 
    C.  Shoulder Pressing Movement 
    D.  Shoulder Isolation Movement 
    E.  Triceps Movement (compound variation) 
    F.  Triceps Movement (isolation variation) 
    Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.

    Pull

    A.  Vertical Pulling Movement 
    B.  Another Vertical Pulling Movement 
    C.  Horizontal Pulling Movement 
    D.  Another Horizontal Pulling Movement 
    E.  2 Biceps Movements (pretty much all curl variations) 

    Legs

    A.  Quad Isolation Movement 
    B.  Quad Compound Movement 
    C.  Hamstring Isolation Movement 
    D.  Hamstring Compound Movement 
    E.  2 Calf Movements 
    Do you have a link to this? I like Paul carters stuff
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  12. #12
    Registered User kauseemcee's Avatar
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    Originally Posted by George2100 View Post
    Yeah I’m actually interested in seeing a link to that template. I want to see the whole write up. I like his stuff
    Me too actually, I'm looking for it now. Keyboardworkout can you hook us up?
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  13. #13
    Let's slot floppies keyboardworkout's Avatar
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    It's Paul's old PPL mass program

    He expanded on it here.

    https://www.t-nation.com/training/ho...with-pain-food

    The No-Suck Training Program

    For the first three days of this program, here’s a rule you must follow: only choose exercises you hate. If you suck at the movement, you must do it.

    Day 1 – Chest/Shoulders/Triceps

    A.  Chest Pressing Movement  Using the 50% method
    B.  Chest Isolation Movement  Using the rest/pause method
    C.  Shoulder Pressing Movement  50% method
    D.  Shoulder Isolation Movement  Rest/pause method
    E.  Triceps Movement (compound variation)  50% method
    F.  Triceps Movement (isolation variation)  Rest/pause method

    Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.

    Day 2 – Back/Biceps

    A.  Vertical Pulling Movement  50% method
    B.  Another Vertical Pulling Movement  Rest/pause method
    C.  Horizontal Pulling Movement  50% method
    D.  Another Horizontal Pulling Movement  Rest/pause method
    E.  2 Biceps Movements (pretty much all curl variations)  1 using the 50% method, 1 using the rest/pause method

    Day 3 – Quads, Hamstrings, Calves

    A.  Quad Isolation Movement  Rest/pause method
    B.  Quad Compound Movement  50% method
    C.  Hamstring Isolation Movement  Rest/pause method
    D.  Hamstring Compound Movement  50% method
    E.  2 Calf Movements  2 sets of 20 for each movement. Straight sets, no intensity methods added.

    Day 4 – Off

    For the next three days, use the same program, but train using the movements you want to do. Just pick the movements you really like this time, but add intensity methods to them as well.

    Day 5 – Chest/Shoulders/Triceps

    A.  Chest Pressing Movement  50% method
    B.  Chest Isolation Movement  Rest/pause method
    C.  Shoulder Pressing Movement  Using the 50% method
    D.  Shoulder Isolation Movement  Rest/pause method
    E.  Triceps Movement (compound variation)  50% method
    F.  Triceps Movement (isolation variation)  Rest/pause method

    Day 6 – Back/Biceps

    A.  Vertical Pulling Movement  50% method
    B.  Another Vertical Pulling Movement  Rest/pause method
    C.  Horizontal Pulling Movement  50% method
    D.  Another Horizontal Pulling Movement  Rest/pause method
    E.  2 Biceps Movements  1 using the 50% method, 1 using the rest/pause method

    Day 7 – Quads, Hamstrings, Calves

    A.  Quad Isolation Movement  Rest/pause method
    B.  Quad Compound Movement  50% method
    C.  Hamstring Isolation Movement  Rest/pause method
    D.  Hamstring Compound Movement  50% method
    E.  2 Calf Movements of your choice  2 sets of 20 for each movement. Straight sets, no intensity methods.

    Day 8 – Off

    Day 9 – Repeat

    Why Do Isolation Exercises Before Compound?

    This is done mainly for improvement of muscle activation in those areas. Lots of guys perform quad or hamstring compound exercises so poorly that they're lagging in one or both of these areas. However, if you begin leg training by activating those areas through isolation movements first, then there's a greater chance they'll be more active in the compound movements that follow.
    Built-In Focus

    You might have also noticed that there's a built-in intangible to this program. You're going to be put into a position every week to beat the previous session's "best work." So instead of having time to lollygag around in the gym and repeatedly ask that hot chick if she needs a spot, you'll actually need to focus on your training. The alternative is that you'll continue to suck.
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  14. #14
    Registered User BeginnerGainz's Avatar
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    Originally Posted by keyboardworkout View Post
    It's Paul's old PPL mass program

    He expanded on it here.

    https://www.t-nation.com/training/ho...with-pain-food
    Here have some green for finding it, I remembered seeing it in an old tnation article but couldn’t remember what it was called and couldn’t find it for the life of me.
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    Wha?========== AlexSays's Avatar
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    A balanced routine will usually contain around double the pulling movements to pushing movements as the back is a much more complex and stronger (if you don't imbalance yourself) network of muscles.

    In a basic sense if you discount arm muscles, pushing involves a combination of delts and pectorals depending on the elevation of your push. Pulling involves the (rear) delts, trapezius, Rhomboid and lats and you need three varieties of pull to hit all of these evenly

    EDIT: you also seem to be missing a hip hinge movement like RDL or glute thrusts
    Somehow still managing to avoid getting 'too big'

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