Routine critique please.
M 179cm 74kg, slow bulking, main goal is aesthetics (about 70% aesthetics, 30% strength)
Been doing SS for a couple of months with accessories but schedule changed and now the 3 days I can gym are in a row (Tues, Wed, Thurs), so I opted for a PPL split. (Back/Biceps, Chest/Shoulders/Tris, Legs/Core). Also considering moving shoulders to Leg day
PULL (TUES)
1x5 Deadlift
3x5 Barbell Rows
3x12 Cable Rows
3x12 Lat Pulldowns
3x12 Rear Delt Fly (?)
3x10 DB Shrugs
3x10 Barbell Curls
3x10 Hammer Curls
PUSH (WED)
5x5 Bench Press
3x5 OHP
3x12 Incline DB Press
3x12 DB Shoulder Press (I like to do it standing for a bit of core)
3X10 Close Grip Bench Press
3x10 Tricep Extensions (Cable)
3x10 Tricep Pushdowns
3x15 Lateral Raises
LEGS (THURS)
(all relatively light except squats, also have big calves)
5x5 Squats
(sorta want front squats somewhere idk)
3x12 Leg Extensions (very light, bad knees)
3x8 Box Jumps
3x8 Romanian Deadlift
(Hyperextensions?) for spinal erectors
Bike HIIT
Core work
What do you guys do for ab/ core?
Might do some BWF work on Saturdays + I usually run on Sundays. My leg day is bad because my legs are quite large in proportion to my body with huge calves (I walked on my toes as a child) + I have an imbalance that I am trying to correct due to a knee
Cheers
M 179cm 74kg, slow bulking, main goal is aesthetics (about 70% aesthetics, 30% strength)
Been doing SS for a couple of months with accessories but schedule changed and now the 3 days I can gym are in a row (Tues, Wed, Thurs), so I opted for a PPL split. (Back/Biceps, Chest/Shoulders/Tris, Legs/Core). Also considering moving shoulders to Leg day
PULL (TUES)
1x5 Deadlift
3x5 Barbell Rows
3x12 Cable Rows
3x12 Lat Pulldowns
3x12 Rear Delt Fly (?)
3x10 DB Shrugs
3x10 Barbell Curls
3x10 Hammer Curls
PUSH (WED)
5x5 Bench Press
3x5 OHP
3x12 Incline DB Press
3x12 DB Shoulder Press (I like to do it standing for a bit of core)
3X10 Close Grip Bench Press
3x10 Tricep Extensions (Cable)
3x10 Tricep Pushdowns
3x15 Lateral Raises
LEGS (THURS)
(all relatively light except squats, also have big calves)
5x5 Squats
(sorta want front squats somewhere idk)
3x12 Leg Extensions (very light, bad knees)
3x8 Box Jumps
3x8 Romanian Deadlift
(Hyperextensions?) for spinal erectors
Bike HIIT
Core work
What do you guys do for ab/ core?
Might do some BWF work on Saturdays + I usually run on Sundays. My leg day is bad because my legs are quite large in proportion to my body with huge calves (I walked on my toes as a child) + I have an imbalance that I am trying to correct due to a knee
Cheers
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