anyone have a good push pull program?

[Romeo1111]

not doing legs atm, does anyone have a good push pull pogram, need to try new exercises, im mostly trying to get netter frame

 

[Romeo1111]

0

 

[JackHanma]

I push my cock into your oneitis’ anus and she hooks her legs around my back and pulls me in deep. Solid routine, great gains.

 

[Deleted member 13335]

I can share mine
each exercise is 4 sets 5-12 reps depending on your goals
Push1:
barbell bench+barbell curls, barbell upright rows, cable crossover + abs crunches machine, lateral raises, incline bench dumbbel curls
Pull1:
wide grip pull ups, barbell rows + tricep extensions, narrow grip lat pulldown, low row machine

I also have 2 other push and pull days because I do PP PP but I am lazy to write, they are quite similiar. Build on your own taste

 

[Lars]

I do

-Push-
Dumbell bench press
Incline dumbell bench press
Barbell OHP
Dips
Side raises
Cable flys

-pull-
Chin ups
Pull ups
Seated row
Lat pulldown
Barbell bend over row
Bicep curl
Hammer curl

 

[Deleted member 15890]

The Coolcicada’s one:

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
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
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 orP/P/L/P/P/L[Rest]

* I did not list any warm-up exercises. *