Hey all
so I’m 32
220 lbs
6’3”
I run push pull legs upper lower
i really need help with a perfect routine template
I have decent size only my main trouble spot is my stomach
ill post a picture my stomach always protrudes
but main thing is trying to get a dialed in routine
ill also post my template and if anyone can help me with a template I’d really appreciate it
Push-Monday
Flat DB press 4)75-12,12,12,10
Incline Bench press 3)130-7,7,7
Close Grip Bench 3)110-12,11,
Chest Fly 3)40/22.5-12,12,12
DB Shoulder Press 3)50-12,9,8
Lateral Raise 3)30/15-12,12,12
Tricep Push Down 4)47.5-12,12,12,12
Tricep Over head 3)40-12,12,12
Skull Crusher 3)60-10,10,
Pull-Tuesday
Pull Up 4)-60-12,12,11,9
Cable Row 3)130-12,12,12
Lat Pull Over 3)62.5-12,10,10
Barbell Row 3)145-12,12,12
DB Shrug 3)90-12,12,12
Face Pull 3)47.5-12,12,12
Cable Curl 4)57.5-12,12,12,12
Hammer Curl 3)35-12,7,6
Preacher Curl 3)40-12,12,12
Legs/Abs-Wednesday
Leg Press 4)270-12,12,12,12
Goblet Squat 3)60-12,12,12
Calf Raise 3)110-12,12,12
Prone Leg Curl 3)90-12,12,12
Leg Extension 3)90-12,12,12
Decline Crunch 3)30*-12,12,12
Knee Raise 3)12,12,12
Weighted Crunch 3)72.5-12,12,12


Upper-Thursday
Flat DB Press 4)75-12,12,12,12
Incline Bench Press 4)130-6,6,6,6
Overhead Press 3)90-12,12,9
Lateral Raise 3)35/15-12,12,
Rear Delt Fly 3)30-12,12,12
Tri Push Down 4)50-12,12,12,12
Tri Over Head 4)42.5-12,12,12,12
Lat Pull Down 4)120-12,12,12,12
Machine Row 4)70-12,12,12,12
Barbell Curl 4)60-12,12,12,12
DB Hammer Curl 4)35-12,10,10,
Lower-Friday
Pendulum Squat 3)45-12,12,12
Back Extension 3)80-12,12,12
Single Leg Press 4)90-12,12,12
Seated Leg Curl 3)80-12,12,12
Leg Extension 3)80-12,12,12
Standing Calf Raise 3)100-12,12,12
Goblet Squat 3)55-12,12,12
Abductor Machine 3)80-12,12,12
Decline Crunch 3)30*-12,12,12
Leg raise 3)8,8,8


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