Thread: Help on changing my routine

somebody must know please?

Most of the Push/Pull routines I have seen are 3 days per week.
Monday - Push
Wed - Pull
Friday - Push
Monday - Pull

You primarily using compound exercises with a few isolation movements for weaker body parts. Use the sticky's and do some research and put a routine together and you will probably get more responses than just asking for a routine.

Good luck

k thankyou, is there any harm in doing:
monday-push
tues-pull
weds-push
fri-pull

Originally Posted by dsc123

k thankyou, is there any harm in doing:
monday-push
tues-pull
weds-push
fri-pull

Your only giving yourself 1 day rest in between Push days. IMO, you should have at least 3 days rest between since you will be hitting the same muscles. Your growth will not just come from your workouts, but the amount of rest you give the muscles between hits.

ok then, is this any better?
tues-push
weds-pull
fri-push
sun-pull

A 4-day push/pull split is fine. I did that for months and saw great results. Mine looked something like this:

Monday: Lower Push

Tuesday: Upper Horizontal Pull/Vertical Push

Thursday: Lower Pull

Saturday: Upper Horizontal Push/Vertical Pull

have looked at some stickys, and have come up with this. what are your views anything i can improve on?
4 day split
lower, upper, lower, upper
4 sets 8 reps

tues,push,chest- bench press, incline DB press, cable crossovers

weds,pull,back- bent rows, one arm DBrows, chin ups, pulldowns, shrugs

fri, legs- back squats, leg press, deadlifts, leg curls, standing calf raises

sun,push,arms,abs- military press, DB press, face pulls, lateral raises, skull crushers, hammer curls, planks, wood chops

If you want a change up routine, could try this one i do as well as yours:

Day 1
Back and biceps:
Pull ups various grips (4 sets of 8-12)
Rack pulls (3 sets of 8)
Bent over row (3 sets of 8)
Barbell curls (2 sets of 8)

Day 2
Chest and triceps:
Bench press (3 sets of 8-10)
Incline Bench press (3 sets of 8-10)
Dips (4 sets of 8-10)
Close grip push ups (2 sets of 8-10 reps)/skull crushers

Day 3
Legs:
Squats (5 sets of 8)
Deadlifts (5X5)
Front squats (3 sets of 8-10)
Hamstring curls (3 sets of 8-10)
Standing and seated calf raises (3 sets of 10-15 for each)




Day 4
Shoulders and abs:
Hang clean and press (3 sets of 8)
Neutral dumbell press(3 sets of 8-10)
Lateral raises (3 sets of 8-10)
Standing cable crunches (3 sets of 10-15) or Weighted crunches
Knee raises (3 sets of 10-15)
Side crunches (3 sets of 10 -15)

Just an idea

Kk cheers, looks good also

Originally Posted by davegmb

If you want a change up routine, could try this one i do as well as yours:

Day 1
Back and biceps:
Pull ups various grips (4 sets of 8-12)
Rack pulls (3 sets of 8)
Bent over row (3 sets of 8)
Barbell curls (2 sets of 8)

Day 2
Chest and triceps:
Bench press (3 sets of 8-10)
Incline Bench press (3 sets of 8-10)
Dips (4 sets of 8-10)
Close grip push ups (2 sets of 8-10 reps)/skull crushers

Day 3
Legs:
Squats (5 sets of 8)
Deadlifts (5X5)
Front squats (3 sets of 8-10)
Hamstring curls (3 sets of 8-10)
Standing and seated calf raises (3 sets of 10-15 for each)




Day 4
Shoulders and abs:
Hang clean and press (3 sets of 8)
Neutral dumbell press(3 sets of 8-10)
Lateral raises (3 sets of 8-10)
Standing cable crunches (3 sets of 10-15) or Weighted crunches
Knee raises (3 sets of 10-15)
Side crunches (3 sets of 10 -15)

Just an idea

Not enough lower.

Not enough pulling.

Another Sample Push/Pull Routine for just 3 times a week.

Monday - Chest, shoulders and triceps
Tuesday - rest
Wednesday - Back and Biceps
Thursday - rest
Friday - Legs and Abs
Sat and Sunday - rest

Originally Posted by Phineas

A 4-day push/pull split is fine. I did that for months and saw great results. Mine looked something like this:

Monday: Lower Push

Tuesday: Upper Horizontal Pull/Vertical Push

Thursday: Lower Pull

Saturday: Upper Horizontal Push/Vertical Pull

Have also done this split in the past, and it's great.

Do you have an example of exercises to use?

Originally Posted by flexbob

Another Sample Push/Pull Routine for just 3 times a week.

Monday - Chest, shoulders and triceps
Tuesday - rest
Wednesday - Back and Biceps
Thursday - rest
Friday - Legs and Abs
Sat and Sunday - rest

Still, this sort of push/pull defeats the whole purpose of push/pull, which is to balance everything.

If upper body gets two sessions then lower body HAS TO ALSO HAVE TWO SESSIONS.

Plus, the addition of "tris" and "bis" there leads me to believe this program would have a lot of isolation, which push/pull generally avoids. Maybe an accessory/isolation day for lagging muscles, but the focus should be compound movements.

Also, while this program covers mechanics, there's no indication of planes of motion. Saying "back" day is very vague. Here's a typical "back" workout for a new member on the board:

-DB Unilateral rows
-Seated Rows
-Rack Pulls (*some people include these)
-behind the neck lat pulldowns
-straight arm lat pulldowns (isolation)

This is actually probably better than a lot I see, but still. Here are the problems:

-imbalance of planes of motion: 2 horizontal vs only 1 vertical
-though many people use rack pulls for back training, it is according to the muscular system a pulling movement for the lower body..the hams/glutes are the primary mover of the object here, so why is it in back training?
-the whole behind the neck pulling thing is stupid, as it's actually pretty bad for you: http://staff.washington.edu/griffin/behind_neck.txt
-nothing wrong with isolation, but it doesn't fit here
-50% of the compounds are machine vs free weight (75% when excluding rack pulls for not technically being a back lift)

Likewise, when guys put together "chest, shoulders, tris" days, even though this can be labelled "push" and they think they're doing something great they wind up overdoing it. One of the most obvious things I've learned in my time BB'ing is that upper body pushing is far easier than upper body pulling. For one thing, pulling requires a great deal more grip, but also it's more common that lifters' backs aren't up to snuff for what they think they can do. It's far more difficult to properly execute a pullup or bent-over row than it is a chest press or shoulder press. Most newbie programs are loaded with upper pushes, with an emphasis on chest (no surprise there).

Worst of all, of the typical "leg" workouts we see here from newbies here's what a good one would look like:

-squats (probably partials)
-leg extensions
-leg press
-leg curls
-seated calf raise

Problems:

-lifts are 60% isolation
-only 1 freeweight
-only pulling exercise is a machine isolation
-significant imbalance between pushing and pulling

That's enough for examples. The point is the push/pull concept is intended to balance the work your muscles are doing.

Originally Posted by dsc123

Do you have an example of exercises to use?

Monday: Lower Push/Calves

(1.) Back Squats
*Smith Calf Raise
(2.) Front Squats
*DB Unilateral Calf Raise
(3.) DB Bulgarian Split Squats
*Seated Calf Raise

Tuesday: Upper Horizontal Pull/Vertical Push

(1.) BB Bent-Over Rows
(2.) Hang Clean + Press
(3.) DB Unilateral Rows
(4.) Corner Press

Thursday: Lower Pull/Calves

(1.) Deadlifts
*Smith Calf Raise
(2.) Good Mornings
*DB Unilateral Calf Raise
(3.) DB Unilateral Romanian Deadlifts
*Seated Calf Raise

Saturday: Upper Horizontal Push/Vertical Pull

(1.) BB Flat Bench Press
(2.) Pullups
(3.) Incline DB Chest Press
(4.) Close-Grip V-Bar Chinups

When I did the 4 day push/pull I actually did 3 lifts per plane of motion. So, I had 3 per lower day for push/pull but then the upper days were 6 lifts because I had 3 for push and pull. I think that would be fine, but now I like to focus on legs more, since they give the added benefit of full body developement. So, even though the upper days have 1 extra compound than the lower days, it ends up being 3 compounds for lower push and lower pull and 2 compound per upper plane of motion.

Originally Posted by premeet01245

I want also to do it can I? how? plz tell me.

thanks

Sure!! Just DO IT!!

Originally Posted by Gazhole

Have also done this split in the past, and it's great.

I think you've used just about every program known to man.

You what you are!? You're a training program slut!!! I think you're the biggest (training program) slut on this board.

And, then there's FMJ. He's a Keto slut. Jesus what a raging (keto) slut.

Thats not true, i haven't done doggcrap yet! I'm planning on doing it (in the butt) soon.