Post your workout pls, going to the gym for the first time tomorrow and I feel so lost
>>74782782Be humble and keep it simple. I wouldn't work out 2 days in a row as a beginner. Especially push pull will overlap with recovery if you are not adapted to basic exercises yet. PPL isn't for beginners imo.Just start with the machines.
>>74782782This is taken from the Reddit PPL PULLDeadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)3x8-12 Pulldowns OR Pullups OR chinups3x8-12 seated cable rows OR chest supported rows5x15-20 face pulls4x8-12 hammer curls4x8-12 dumbbell curlsPUSH4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)3x8-12 incline dumbbell press3x8-12 triceps pushdowns SS 3x15-20 lateral raises3x8-12 overhead triceps extensions SS 3x15-20 lateral raisesLEGS2x5, 1x5+ squat3x8-12 Romanian Deadlift3x8-12 leg press3x8-12 leg curls5x8-12 calf raisesFor linear progression. Add 5lbs to upper body compounds and 10lbs to lower body compounds every week.Also never hurts to add weighted dips and weighted pull-ups on push pull days.
Do 3xweek full body, basic machines. No fancy shit.Do some stretching and core at home.
>>74782934I saw this one before but everyone keeps saying it’s shit for beginners. Any modifications/alternatives you recommend?
>>74782899I plan on taking a day off between each day. Will probably do something like PushxPullxLegx or something until my muscles adapt, planning to start off with 3 days/week then work my way up from there
>>74782782>Pullone arm machine/cable rowheavy machine rowreverse peck deckcable row or lat pull>LegLeg Press or BB SquatBack Extension or RomanianGHDLeg Extension or BSS>PushBB Overhead Press (and sometimes cable lateral raise or upright row)DB Fly Press or High Incline BB PressCable or DB PulloverCable Pushdown Make sure you do warm up properly for the leg and push days.For push you want to activate rear delts, scap depression, rotator cuff.For legs you want to activate glutes and hip extension.Pull days warm themselves up.Core and calves are done every other day independently.I never needed to isolate arms or do a lot of chest.
