Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn’t add Cardio somehow without being fatigued.

My structure of Upper day is:

  1. Back (Pull Ups // Lat Pulldown)
  2. Chest (Flatbench Dumbbell Press)
  3. Back (T Bar // Seated Row)
  4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
  5. Biceps (EZ Bar Curl // Cable Curls)
  6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I’d do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I’d do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

  1. RDLs or Squats
  2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
  3. Leg Curls
  4. Calf Raises (Smithmachien)

Can’t do Deadlifts cause I don’t know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

  • shittydwarf@sh.itjust.worksMEnglish
    2·
    5 days ago

    Start low on the deadlift, add weight slowly, and build up tons of practice, you should never feel in danger. Or stick with RDLs, they’re fantastic.

    As for your sets / reps etc you would be well served by following something established like Metalicdpa’s PPL program which will remove some of the guess work.

    Or if your system is working for you stick with that. Many roads lead to Rome