Heres my new routine that i started a little bit ago... The goal behind it is to create a balance between movements. Base concepts were straight out of cowpimps stickie... that said here we go. Questions at end
PUSH DAY:
5 minutes running then 5 minutes of various core exercises. really just keeping my heart rate up doing various medicine ball stuff.
DB Bench press. 1 warmup X 15, 3 X 6-8
shoulder press in squat rack 1 warmup X 10 (cuz my shoulders puss out with just the bar) 3 X 6-8
incline or declinde DB press ( I alternate between the two every other push day) 3 x 6 - 8
db shoulder press seated OR (I dont know what this is called but i hold dumbbells with my elbows pointed straight forward. I drive the dumbbell straight up in the air doing a upward press with the dumbbell)
one of those two exercises 3 X 6 - 8
assisted dips 3 x 6-8
LEGS:
5 minutes warmup doing eliptical on high resistance.
Either Front or back squats warmup (nothing on bar) 1x12
weighted 3x6-8
RDL warmup no weight on bar X as 12
weighted 3x6-8
Either weighted lunges or bulgarian squats
weighted lunges 3 x as far as I can go
bulgarian squats 3x6-8
gonna try pullthroughs i was doing ham raises on a machine 3x 8-10
pullthroughs or goodmornings. i'm looking forward to doin goodmornings
3x 6-8
calf raises 3x 6-8
pull:
row warmup for 5 minutes
bent over barbell rows warmup 1x15
weighted 3x 6-8
assisted pullups
1x warmup on the lat pulldown 1x 15
pullups: 3x6
did yates rows today, didnt really like em,
either the horiz row cable machine or bent over rows with a different grip
3x6-8
pulldowns closed grip facing me 3x 6-8 ,, dont really like this exercise either. any good ideas on a better vertical pull?
If i feel like it, i do shrugs... I'm not the biggest fan of huge traps and its not on my list but i did barbell shrugs today and enjoy doing the exercise.
facepulls for posture 3x 10-12 light weight
done.
Questions:
I want to do deadlifts, but dont have a clue where I would put it. It seems like _such_ a compound movment that i cant put it into a box. Where should I do it?
my split is mon: push: tues: off wed: legs thurs: off friday: pull sat/sun: off (doing cardio on off days obviously)
I believe I have fantastic genetics and can recover _MUCH_ quicker than once a week. I've seen somone say 1.5 times a week. I'm thinking about trying it as of now forward... like this:
PUSH, LEG, OFF, PULL, PUSH, OFF, LEG, PULL, OFF, OFF
thoughts on that? I know its been asked a bunch but sense i'm talking routine, hook me up on this thread.
Also,,, i'm not doing _ANY_ Isolation work for BI's and TRI's ... again, assuming my goals are a balanced physique is this a good move? just using the compund movements to address those? I'm not really concerend with having huge arms but definatly want all my muscles to grow ... so any thoughts on iso movements for my arms is welcome, if its suggested or not..
3rdly, My posture is frickin horrible, at least I think so... my shoulders are forward and it feels like my neck its stuck forward, if that makes sense. I can post pictures of postures if you want. but I want to correct it. I'm doing facepulls or this exersise where i have a horiz row cable machine and just pinch my shoulder blades together as an iso to those posturial muscles...
I dont know much about correcting posture, so any thoughts, links, ideas on the subject will be helpfull..
Thanks guys!
*cringes for the torrent*
Posted by: P-funk
if your posture is poor, then why do so much pressing? why not fix your posture?
the problem with push/pull/legs is that you end up doing so many of the same movements in one session....for example...is there any reason to do pull throughs if you are already doing RDLs? In fact, if you CAN do pull throughs, you probably didn't work hard enough on your RDLs or squats to begin with.
deadlifts are a leg exercise. you are extending your hips to move the weight.
Posted by: motiv8ed
I didnt know that pressing would make my posture worse
If i'm concious about my posture i can correct it by relaxing my traps and standing up straight.
I dont really know anything about it.. any light on this would be great.
I see what your saying about doing same movements for one session, I dont want to just address the RDL's and pullthroughs cuz i understand what your saying, but my lowerback is so frickin weak, i cant really do RDL's effectivly enough to give anything but my lower back a decent workout... that aside though, i'm doing all I can to correct that..
So do you suggest just doing one movement like RDL's OR something else like a pullthrough? or should i stay on track with this for a time then evolve to a better routine or should I just redesign it?
Posted by: motiv8ed
ah shat... I just thought of another question that I've been thinking about. ...
I've been doing all my benchpresses with DB''s. my thought behind it was to get my stabalizors (sp?) good. I have no idea where I got this thought but its there none the less Should I use DB or BB's? or is there really even a difference? Or is there a benifit to doing either over the other?
