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Opinions about Push Pull Legs Workout


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Guest ggregman

Hello guys,

I'm 20 years old, I've started training at home with just two dumbbells doing basic exercises (pushups, curls, bodyweight squat, pullups etc.)

Currently I'm following a Push Pull Legs Workout split with 3 days on, 1 day off and then repeat. (6 workouts/week)

I choose PPL because I'd like to hit all or almost all muscles at least 2x a week. Every workout takes me about 1/1.5 hours (including warmup).

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PUSH DAY

3 x 10 Regular pushups

3 x 8-12 DB Incline Bench Press

3 x 8-12 DB Flat Bench Press

3 x 8-12 DB Flat Close Grip Press

3 x 8-12 Chin ups

3 x 8-12 DB Bicep Curls

3 x 8-12 DB Hammer Curls

3 x 8-12 Reverse Curls

 

PULL DAY

3 X 10 Scapular pullups

3 x 8-12 Pull ups

3 x 8-12 Lat Pulldown

3 x 8-12 Seated Cable Rows

3 x 8-12 Shrugs

3 x 8-12 Dips

3 x 8-12 DB Tricep Extension

3 x 8-12 Rope Pushdown

 

LEGS DAY

3 x 8-12 Barbell Squats (I do 2 sets with unloaded bar to warmup)

3 x 8-12 Leg press

3 x 8-12 DB Romanian Deadlift

3 x 8-12 Leg Extension

3 x 20 Standing Calf Raise (Bodyweight)

3 x 8-12 DB Neutral Shoulder Press

3 x 8-12 DB Rear-delt Raise

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I’d like to know the opinion of some expert...

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According to Rachel Straub, MS, CSCS, co-author of Weight Training Without Injury, "be sure to mix cardio, weight training, balancing exercises, and stretching." She recommends getting in at least three to five days of cardio each week, whether you enjoy running, swimming, cycling, or walking. "The most essential thing is to choose a kind of cardiac exercise that you enjoy—and that you can do properly and regularly, preferably for life," she adds. She also suggests weight training at least twice a week, targeting all major muscle groups, including the back, chest, arms, core, shoulders, and legs. Just make sure you avoid these maneuvers that fitness gurus wish you wouldn't perform.

Your body is most likely in top physical shape and ready to take on any task you throw at it. Cross-training is one of the finest exercises since your muscles will heal quickly—much faster than they would in future decades. "This is when you mix both anaerobic (strength/resistance training) and aerobic (cardio) aspects," explains James Shapiro, a NASM-certified personal trainer and the creator of New York City's Primal Fitness. "Think of this as your foundation for the rest of your lift—you'll learn how to do moves correctly." Discover the one motion that fitness professionals claim altered their bodies.

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