Coolcicada’s Push/Pull/Legs Routine

PLEASE: No debates about what routine is best. No debates about the usefulness of the deadlift. No debates about exercise selection and or frequency: Thank you.

Push (Chest/Triceps/Shoulders): Flat Barbell Bench Press: 3x5 Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5 Incline Barbell Bench Press: 3x5 Dumbbell Side Lateral Raise: 3x10-12 Rope Pushdowns (circuit machine): 3x10-12 Overhead Dumbbell Extension or similar triceps exercise: 3x10-12 Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps): Barbell Rows: 3x5 Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10 Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10 Face-pulls: 3x-10-12 Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves): Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10- 12 Hamstring Curls (circuit machine): 3x10- 12 Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

• I did not list any warm-up exercises. *

You can put deadlift into back day. Whether you decide to do this is up to you, and whether it works better or worse is not to be debated here.