Hello everyone,
After running PHAT for 4 months i want to start something new. My current stats are:
5x105kg bench press
5x130kg deadlifts
10x30kg dumbell shoulder press
5x95 squat (due knee problems i couldn’t train legs for a while, Just started training them again)
5x82.5kg barbell row
So i have created a PPL thad i want to do twice a week. PPLPPL REST then again.
I need some feedback on my routine. Any advice is appreciated.
Pull: A
Pull ups 3x8-12 2 min
Deadlifts 5x5 3 min
T-Bar Rows 3x6-8 1.5min
1-Arm dumbell row 3x10-12 1.5min
Rear delt Dumbell row 3x15-20 1 min
Preacher curls 3x8-12 1.5min
incline dumbell curl 3x15-20 1 min
Push: A
Flat Bench Press 3x6-8 2 min
Dumbell low incline 3x8-12 1.5 min
cable fly’s 3x8-15 1 min
standing shoulder press 3x8-10 2 min
Standing lateral Raises 3x15-20 1 min
EZ-bar Skullcrushers 3x8-10 1.5min
Ticeps rope pushdown 3x12-15 1 min
Legs: A
Squat 3x6-8 2 min
Dumbell reverse lunges 3x10-12 1.5 min
Leg extensions 3x12-15 1 min
Good mornings 3x10-12 1.5min
Lying leg curl 3x12-15 1 min
Seated calf Raise 3x8-12 2 min
Standing calf raise 3x15-20 1.5 min
Pull B:
Deadlifts 5x5 3min
Pendlay rows 3x6-8 2min
Wide grip seated rows 3x10-12 1.5min
Rear cable crossover 3x15-20 1 min
Shrugs 3x12-15 1.5min
Bicep barbell curl 3x8-12 1.5min
Hammer curls 3x15-20 1 min
Push B:
Flat Dumbell press 3x6-8 2 min
Incline fly’s 3x8-12 1.5 min
Chest dips 3x8-10 1 min
dumbell shoulder press 3x8-10 2 min
Upright Rows 3x15-20 1 min
Single arm cable pushdowns 3x10-12 1.5min
cable overhead tricep ext 3x12-15 1 min
Legs: B
Front Squat 3x6-8 2 min
leg press 3x8-12 1.5 min
Leg extensions 3x12-15 1 min
Romanian deadlift 3x8-12 1.5min
Lying leg curl 3x12-15 1 min
Seated calf Raise 3x8-12 2 min
Standing calf raise 3x15-20 1.5 min
My main goal is mass and with some strenght. With the PHAT routine i gained strenght the most.
Thanks everyone!