hiya peeps, have been really busy with sorting out army stuff last wek so havent been on, but i ahve been told i need to do a load of push-ups, pul-ups and sit-ups, sit-ups i can allready do and are allready oin m work out but what im not sure on is the pull ups and push ups where to put them in my routine. i know pull ups do both back and bi's so am not sure my self and not to sure on push ups, so here is my routine and plz let me know where would be best to place them and what sort of reps i should try
MON - Chest and Bi's
3 sets bench press 40kgx12 45kgx10-12 50kgx8-10
3 sets incline dumbell press 3 sets of 12 reps at 15kg dumbells
2 sets of flys at 10kg dumbells 12 reps
incline curl 3 sets of 12 reps at 10kg, and 3rd set on 12.5 kg up to 8 reps
curl same as above
TUES - Shoulders and Traps(abs included)
Dumbell shoulder press 3 sets of 12 at 12.5kg
barbell upright row 3 sets of 8-10, 8, 7 reps at 40kg
Dumbbell rear deltoid row 2 sets at 12.5kg
barbell and dumbell shrugs
abs 5 sets of 15 reps first 3 sets with 7.kg resistance and last 2 sets with 10kg resistanse
WED - Cardio
THURS - Back and Tri's
Dead lift 3 sets of 12 at 50kg, 55kg and then 60kg
Over head 1 arm cable rows 3 sets 35-40kgs
good mornings 3 sets of 12 reps at 35kg, 40kg and 45kg
close grip nbench press 3 sets of 12 reps at 30kg, 35kg, 40kg
lying tricpe extensions (Skull crusher) 2 sets of 12 reps at 30kg and 35kg
wide grip push downs 2 sets of 12 at 35-40kg
FRI - Legs (abs included)
Squats 3 sets of 12 reps at 55kg, 60kg and 65kg squatting down as far as possible (parralell)
leg press 2 sets of 12 at 65kg and 72kg
leg extensions, 2 sets of 12 at 35kg and 40kg
leg curls 2 sets at 30 and 35kg
standing leg calf raise 2 sets at 65kg
abs same as tuesday
thanks
Neo
MON - Chest and Bi's
3 sets bench press 40kgx12 45kgx10-12 50kgx8-10
3 sets incline dumbell press 3 sets of 12 reps at 15kg dumbells
2 sets of flys at 10kg dumbells 12 reps
incline curl 3 sets of 12 reps at 10kg, and 3rd set on 12.5 kg up to 8 reps
curl same as above
TUES - Shoulders and Traps(abs included)
Dumbell shoulder press 3 sets of 12 at 12.5kg
barbell upright row 3 sets of 8-10, 8, 7 reps at 40kg
Dumbbell rear deltoid row 2 sets at 12.5kg
barbell and dumbell shrugs
abs 5 sets of 15 reps first 3 sets with 7.kg resistance and last 2 sets with 10kg resistanse
WED - Cardio
THURS - Back and Tri's
Dead lift 3 sets of 12 at 50kg, 55kg and then 60kg
Over head 1 arm cable rows 3 sets 35-40kgs
good mornings 3 sets of 12 reps at 35kg, 40kg and 45kg
close grip nbench press 3 sets of 12 reps at 30kg, 35kg, 40kg
lying tricpe extensions (Skull crusher) 2 sets of 12 reps at 30kg and 35kg
wide grip push downs 2 sets of 12 at 35-40kg
FRI - Legs (abs included)
Squats 3 sets of 12 reps at 55kg, 60kg and 65kg squatting down as far as possible (parralell)
leg press 2 sets of 12 at 65kg and 72kg
leg extensions, 2 sets of 12 at 35kg and 40kg
leg curls 2 sets at 30 and 35kg
standing leg calf raise 2 sets at 65kg
abs same as tuesday
thanks
Neo