Already did one for a few months. on to a new one.

P: push. Bench, shoulder press, triceps push downs
P: push. Bench, dumbbell bench,
L: legs. Squats, leg curls

Try ppl/ppl/rest

I'm doing Westside's for Skinny Bastards pt 3 since I'm training to be an officer. I want strength, but we also habe to do a lot of running, push ups, and sit ups.

This post was edited by Whalefood on Oct 12 2016 12:37pm

eh

What was your ppl form before?

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
Close Grip Bench 3x6
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
Incline Dumbbell Curls 3x8
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]

3 different lifts for triceps and biceps?

Why do people care so much about arms? Damn.

Also no core work?

biceps have always been my strongpoint, and triceps lack imo.

If they are two opposite sides of the spectrum, why are you training them with roughly the same amount of volume?