Thread: Workout help

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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