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Thread: PPL workout

  1. #1
    Registered User mnsquid's Avatar
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    PPL workout

    This is my first post. Can you guys check out my current workout. I play tennis 5+ days a week so I do not hit legs often because I need them for my sport and I minor leg work while I am at practice. My goal is purely for aesthetics. I am currently 6 1 156lbs. I have been trying to lean bulk for the past year and have been seriously trying the past 3 of those 12. Last year at this time I was 143lbs so I have put on a good amount of weight. I am looking to continue this growth through the summer, but I can be tough playing outside for 3+ hours a day.

    Push:
    Flat bench 4x8-10
    Incline DB 4x8-10
    Cable fly 4x10-12

    Seated tricep extension 4x8-10
    Cable kickbacks 4x10-12
    Tricep pull down 4x8-12

    Pull:
    Pull ups 4x5/failure
    Wide grip lat pull 4x8-10
    Cable row 4x8-12
    Straight arm pushdown 4x8-10
    Face pulls 4x10-12

    Curls 4x12
    Cross body curls 3x12
    Cable hammer curls 4x12

    Legs:
    Squat 5x5
    Bulgarian split squat 4x10
    Leg extension 4x8-12
    Hamstring curl 4x10-12
    No deadlifts, don’t want to risk injury

    Shoulders every other day:
    Bb overhead press or db overhead press 4x8-10
    Lateral raises 4x10-12
    Rear delt machine 4x10-12

    Light ab work on days I’m not doing shoulders.
    2 rest days per week.
    I just want to make sure what I am doing it going to be good for reaching my goals. Feel free to critique anything.
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  2. #2
    Registered User mnsquid's Avatar
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    P.s

    I am 17 turning 18 soon.
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  3. #3
    Registered User lukabosnjak's Avatar
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    It's fine. You can do slower repetitions to progressive overload once you can't add any more weight while keeping good form.
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