Reply
Results 1 to 6 of 6
  1. #1
    Registered User HeavyIron8's Avatar
    Join Date: Feb 2011
    Posts: 961
    Rep Power: 5047
    HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500) HeavyIron8 is a glorious beacon of knowledge. (+2500)
    HeavyIron8 is offline

    Gaining/maintaining muscle while on a cut. How does this push pull leg workout look?

    I have a chronic back injury that prevents me from doing heavy back squats and deadlifts.

    Twice a Week Push Pull Legs
    Push Workout

    *Heavy Overhead press - 5 sets of 5 reps (6 - 7 min rest b/w sets)
    *Light Bench Press – 3 sets of 5 reps (5 min rest b/w sets)
    Incline Press (Dumbbell) – 3 sets of 6 reps (4 min)
    Lateral Raise (Dumbbell) – 4 sets of 12 to 15 reps (2 min)
    Tricep Pushdown – 3 sets of 10 to 12 reps (2 min)

    Pull Workout

    Weighted Chin Up – 1 heavy 5RM + 4 sets of 5 reps at 95% of 5RM (6 - 7 min rest b/w sets)
    Seal Row – 3 sets of 6 to 8 reps (4 min)
    Seated Cable Row - 3 sets of 6 to 8 reps (3 min)
    Dumbbell Row – 3 sets of 8 to 12 reps (2 min)
    Rear Delt Fly (Dumbbell) - 4 sets of 12 to 15 reps (2 min)
    Hammer Curl (Dumbbell) – 4 sets of 8 reps (2 min)

    Legs Workout

    Belt Squat - 5 sets of 5 reps (4 - 5 min rest b/w sets)
    Front Squat – 3 sets of 5 reps (4 - 5 min rest b/w sets)
    Heavy Front Squat Rack Hold - 3 sets of 30 - 60 sec. (2 min)
    Romanian Deadlift (Trap Bar) – 3 sets of 6 to 10 reps (2 min)
    Glute Ham Raise – 3 sets of 10 to 15 reps (2 min)
    Reverse Hyper - 3 sets of 8 to 10 reps (3 min)
    Hanging Leg Raises - 3 sets of 10 to 15 reps (2 min)

    *Swap OHP and Bench in 2nd Push Workout of week (ie, Heavy Bench followed up Light OHP)
    Home gym set up:
    Reply With Quote

  2. #2
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 7,422
    Rep Power: 35203
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    So what is your goal with this?
    Is it just to get in shape for summer?
    Trap bar deadlifts can be a good leg developer if you stay fairly upright and bar centered closer to the hip joint.
    Any training really will work as long as you have a good diet plan and stick to it and train with intensity each set.
    You should change up exercises and set rep schemes every few months as you will adapt to the training protocol.
    Reply With Quote

  3. #3
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,280
    Rep Power: 11047
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    I wouldn't rest 6-7 minutes between sets of overhead press. If you really need it, take it, but you probably don't need that much time.

    If the bench press is light, you should probably be doing more than 5 reps.

    The rest doesn't look bad. It can work. If you enjoy it and you're making progress, or at least maintaining a good amount of your strength, that's what matters.
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Instagram: mike.gettier

    Join the Facebook Group - Build Muscle, Lose Fat, and Become Stronger: https://www.facebook.com/groups/buildmusclelosefat

    YouTube: https://www.youtube.com/channel/UCr8jYRGthLppGdQhf8mw5Mg
    Reply With Quote

  4. #4
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 5,871
    Rep Power: 31546
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    I’m generally not a fan of PPL splits, push days are boring as hell, legs days aren’t much better.
    Age: 28
    Reply With Quote

  5. #5
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 1,385
    Rep Power: 8372
    EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000)
    EliKoehn is offline
    Originally Posted by BeginnerGainz View Post
    I’m generally not a fan of PPL splits, push days are boring as hell, legs days aren’t much better.
    So what is "exciting" then? Challenge is usually never boring, and even if it's difficult and/or not particularly fun in an immediate sense, I wouldn't call it boredom.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  6. #6
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,442
    Rep Power: 12823
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Programming specific rest times for each exercise and then timing them throughout my entire workout would be pretty boring.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com