My latest routine what ya think?

**KarlW** · 02-21-2005, 11:18 PM

Basically you train the whole body over 2 workouts with a day rest in between. There is a PUSH workout and a PULL workout and there are 2 of each with different exercises. On top of that, there are 2 rep schemes. It's a bit like P/RR/S with just the P/RR and they are reversed like RR/P/RR/P etc. Maybe a Shock week as well might work well like RR/P/RR/P/S. I've done 1 cycle and am happy with the results. Haven't felt under/overtrained at all and am hitting each major body part with enough intensity.

Anyways what you think?

CYCLE

Day 1: PULL #1 (rep range = 10)
Day 2: rest
Day 3: PUSH #1 (rep range = 10)
Day 4: rest
Day 5: PULL #2 (rep range = 10)
Day 6: rest
Day 7: PUSH #2 (rep range = 10)
Day 8: rest
Day 9: PULL #1 (rep range = 5)
Day 10: rest
Day 11: PUSH #1 (rep range = 5)
Day 12: rest
Day 13: PULL #2 (rep range = 5)
Day 14: rest
Day 15: PUSH #2 (rep range = 5)
Day 16: rest
Day 17: rest
Day 18: REPEAT CYCLE

Workouts:

PULL #1
Deadlifts 2 sets
RG Pull ups 2 sets
DB row 1 set
Stiff leg deadlifts 2 sets
Lying leg curl 1 set
Hang clean 1 set
Hyperextensions 1 set (maybe higher reps than 10/5)
Barbell curl 1 set

PUSH #1
Barbell squat 2 sets
Hack squat 2 sets
Standing calf raise 2 sets
Bench press 2 sets
Dips 2 sets
Standing overhead press 1 set
CG bench 1 set
crunches 2 sets (reps here 20/10 instead of 10/5)

PULL #2
Barbell row 2 sets
WG pulldown 2 sets
CG cable row 1 set
DB Stiff leg deadlifts 2 sets
Seated leg curl 1 set
Good mornings 1 set (maybe higher reps than 10/5)
Barbel shrug 1 set
DB curls 1 set

PUSH #2
Leg press 2 sets
Smith machine squats 2 sets
Incline DB press 2 sets
Decline DB press 1 set
Cable flyes 1 set
Seated DB shoulder press 1 set
Seated calf raise 2 sets
Bench dips 1 set
Decline reverse crunch 2 sets (On 10 rep day set bench low, on 5 rep day set bench high - just do as many reps as b/w allows)

**CowPimp** · 02-21-2005, 11:45 PM

I have a couple of minor suggestions, although I think the routine looks really good.

The first is I think you should include a movement in there that hits your lateral deltoids a bit harder and more directly. I think upright rows would be great, as you could put them on pull day, and your push days are already a bit longer.

The other item I question is smith squats. Teaching your body to push through a distorted center of gravity is not the best idea. Although you will probably be fine, it does increase the risk of injury to a certain degree. I would just do some lunges, Bulgarian squats, or step ups in place of that movement.

**KarlW** · 02-22-2005, 12:11 AM

Originally Posted by CowPimp

I have a couple of minor suggestions, although I think the routine looks really good.

The first is I think you should include a movement in there that hits your lateral deltoids a bit harder and more directly. I think upright rows would be great, as you could put them on pull day, and your push days are already a bit longer.

The other item I question is smith squats. Teaching your body to push through a distorted center of gravity is not the best idea. Although you will probably be fine, it does increase the risk of injury to a certain degree. I would just do some lunges, Bulgarian squats, or step ups in place of that movement.

Yeah uprights would be good but if I have them on Pull day then I'm working delts in both workouts (push and Pull). Do you think that matters?

Agree about the smiths, I may change it. I've read all about them here and elsewhere and the conclusion I came to was never to do them as the sole squatting movement in a routine but if you do regular BB squats as well and include the smiths as an extra it'd be OK. There's another squat machine at my gym that mimics front squats so I might utilise that instead.

**CowPimp** · 02-22-2005, 01:59 AM

Originally Posted by KarlW

Yeah uprights would be good but if I have them on Pull day then I'm working delts in both workouts (push and Pull). Do you think that matters?

Not especially. I mean, if you just do one or two sets of upright rows, I don't think it's going to throw you into a state of overtraining or anything. Muscles have no problem being hit many times per week, they just can't be barraged many times per week.

Agree about the smiths, I may change it. I've read all about them here and elsewhere and the conclusion I came to was never to do them as the sole squatting movement in a routine but if you do regular BB squats as well and include the smiths as an extra it'd be OK. There's another squat machine at my gym that mimics front squats so I might utilise that instead.

To be honest, I think you would probably be fine. However, I also think there are better alternatives.

Seriously, nice program though. Even without implementing my petty suggestions, I think it is a very sound program.

**ph8bringer** · 02-22-2005, 02:51 AM

I might even try that program. It looks friggin awesome.

**KarlW** · 02-22-2005, 02:56 AM

Thanks dude. Think I'll include 1 set upright rows right after hang cleans.

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