Ppl x arnold split suggestion

[youthpastorbrett]

I have a program that I created myself. The number of set rep is failure in each set, for example, if I can do 6 rep of 40 kilos in the bench press, I increase the weight when I can do 12 10 rep of 40 kilos.

PUSH

Bench Press 4x6
İncline machine press 4x8
Cable crossover OR pec fly machine 3x8

Rear Delt Fly Machine 3x8
Shoulder Press 4x8
Lateral Raise 4xFailure

V bar triceps pushdown 4x10
Skull crushers 3x6

PULL

Wide grip Lat Pulldown 4x10
Seated Row 4x8
Chest supported t bar Row 3x8
Close grip lat pulldown 3x8

Barbell curl 4x10
Hammer curl 3x10

3 Forearm exercise
4xF dumbell wrist curl
4xF barbell reverse wrist curl
3xF Reverse grip barbell curl

LEGS

Hack Squat 4x8
Leg extension 3x8
Leg press 4x8
Calf Raise 4x8
Seated leg curl 4x8

CHEST & BACK

Bench Press 4x6
İncline machine press 4x8
Cable crossover OR pec fly machine 3x8

Wide grip Lat Pulldown 4x10
Seated Row 4x8
Chest supported t bar Row OR Close grip lat pulldown 3x8

SHOULDERS & ARM

Rear Delt Fly Machine 3x8
Shoulder Press 4x8
Lateral Raise 4xFailure

V bar triceps pushdown 4x10
Skull crushers 3x6

Barbell curl 4x10
Hammer curl 3x10

3 Forearm exercise
4xF dumbell wrist curl
4xF barbell reverse wrist curl
3xF Reverse grip barbell curl

 

[dch]

@youthpastorbrett Too many bicep curls, pick one.

No deadlift

 

[youthpastorbrett]

@dch I don't want to do deadlift, can I improve without doing it? and I set it as 2 biceps movements and the others as forearms.

 

[dch]

@youthpastorbrett Why do you not want to do deadlift?

 

[youthpastorbrett]

@dch I work 10 hours a day and my back hurts. I don't want to injure myself because I don't know the form

 

[dch]

@youthpastorbrett Alright, try Romanian deadlift instead. It uses less weight and shorter range of motion, should not cause any back strain

 

[anonymous18]

@youthpastorbrett

I have a program that I created myself

If you have to ask in beginnerfitness, you most likely should stick to the several tried and true routines. Plenty of them available in the wiki. You usually end up having way too much work in it, while leaving some body parts untouched

 

[youthpastorbrett]

@anonymous18 Is there a program you can recommend, but I don't want it to be deadlift?

 

[nov8ion]

@youthpastorbrett Are each of these sections meant to be done in a single day? That seems like too many different motions but idk you or your level of fitness so maybe it's okay. I know I personally wouldn't plan on doing 8 different lifts in one day

 

[youthpastorbrett]

@nov8ion 5day total 2day rest
1day push 2pull 3 leg 4rest 5 chest back 6shoulders arm 7 rest and with 2 month exp with fitness

 

[jesusisreal912]

@youthpastorbrett im doing this rutine, im like you i dont want to do any exercise that could hurt my lower back

PUSH

5x5 bench press

3x8-12 overhead press

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

PULL

5x5 wide grip seat cable rows

3x8-12 Pulldowns OR Pullups OR chin-ups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

CHEST-BACK

4x8-12 bench press

3x8-12 incline dumbell press

3x pull ups

3x8-12 wide grip seat cable rows

3 x12-15 dumbbell flyes

3x5-8 wide grip lat pull downs

SHOULDERS-ARMS

3x8-12 shoulder press

3x10-12 front raises

3x8-12 reverse curls

3x8-12 triceps overhead extension

3x10-12 concentration curl

3x10-12 v-bar triceps pushdowns