push/pull compounds

[water43]

looking for the bestest results as possible so ,if a character was on gear and had his lifts in place[that he does could he switch to push/pull for 6 wks as a change up or stay on couse with a chest day separate from back day ? sorta like ex: incline bench then superset "t" bar then bench then "t bar again....I so what would this looklike as in a work out that day ? thanks

 

[liftsiron]

Davedraper's Push Pull Legs Routine (Intermediate) (self.Fitness)

submitted 1 year ago by [deleted]

MONDAY/THURSDAY

CHEST & TRICEPS Dumbbell Chest Press (3 or 4x10-12) Incline Dumbbell Press (3 or 4x8-10) Cable Crossovers (3 or 4x10-12) Tricep Press Machine or Dips (3 or 4x12) Pulley Pushdowns (3 or 4x12)

TUESDAY/FRIDAY

BACK & BICEPS Close Grip Chins (or C/G Pulldowns) (3 or 4x12) Wide Grip Pulldowns (3 or 4x10-12) One Arm Dumbbell Row (3 or 4x4-6) Barbell Curls (3 or 4x8-10) Biceps Machine Curls (3 or 4x8-10)

WEDNESDAY

LEGS Squats or Leg Press (3-4x12, 10, 8, 6) Lunges (3-4x12)

Leg Extension (3-4x15) supersetted with Leg Curls (3-4x10-12)

Calf Raises (3-4x20)

AB WORK OF CHOICE ON ALTERNATE DAYS

 

[liftsiron]

Change sets and exercises to your preference.

 

[water43]

very good thanks...i'll have to copy daves routine so I have something to go by but change what I need to or add.