Push pull routine

jumpman23 · 02-27-2006, 12:39 PM

i'm going to be starting a push pull routine, my goal is to put on mass. Right now i'm 6'1 173lbs. Any helpful comments would be appreciated. Thanks

Mon- Push
DB bench 3 x 10,8,6
Military Press 3 x 10,8,6
DB incline bench 3 x 10,8,6
Front raises 3 x 10,8,6
Dips 3 x failure
CG bench 3 x 10,8,6

Wed- Legs
Squats 3 x 10,8,6
SLDL 3 x 10,8,6
Lunges 3 x 10,8,6
Leg curl 3 x 10,8,6
Ext 3 x 10,8,6
calf raises 3 x 15,15,15

Fri- Pull
Deadlift 3 x 10,8,6
Bent over row 3 x 10,8,6
Pulldowns 3 x 10,8,6
Machine row 3 x 10,8,6
Shrugs 2 x 15,12
DB curl 3 x 10,8,6

TJ Cline · 02-27-2006, 12:46 PM

Quote:

Originally Posted by jumpman23

i'm going to be starting a push pull routine, my goal is to put on mass. Right now i'm 6'1 173lbs. Any helpful comments would be appreciated. Thanks

Mon- Push
1. DB bench 3 x 10,8,6
3. Military Press 3 x 10,8,6
2. DB incline bench 3 x 10,8,6
4. Front raises 3 x 10,8,6
6. Dips 3 x failure
5. CG bench 3 x 10,8,6

Wed- Legs
Squats 3 x 10,8,6....4-5 sets
SLDL 3 x 10,8,6
Lunges 3 x 10,8,6
Leg curl 3 x 10,8,6
Ext 3 x 10,8,6....skip these
calf raises 3 x 15,15,15

Fri- Pull
Deadlift 3 x 10,8,6
Bent over row 3 x 10,8,6
Pulldowns 3 x 10,8,6
Machine row 3 x 10,8,6
Shrugs 2 x 15,12
DB curl 3 x 10,8,6

Looks ok, I don't like the pyramiding of reps though.

jumpman23 · 02-27-2006, 12:52 PM

what kind of rep scheme would u suggest? Also i noticed on the push day u suggested to do the chest first followed by shoulders. On the leg day should i do the quad exercises first, then the hamstrings? or the way i have it set up.

benverner · 02-27-2006, 01:00 PM

173 lbs...eat!

If you have a couple months of experience 5x5 is great for this split, 5 exercises total at most with your 6 RM for 5 sets. With the scheme you have now you can do this more then once per week IMO. To keep it one run through per week up the intensity...5x5 works great for that. Your strength will skyrocket as well. I also notice that my arms blow up on this "split" because of the intensity and rest. If you think about it your push day is 25 sets of tri work at very high intensity...same for pull day.

Oh, and eat...that's the most important.

Don't forget to eat.

jumpman23 · 02-27-2006, 01:12 PM

Quote:

Originally Posted by benverner

173 lbs...eat!

If you have a couple months of experience 5x5 is great for this split, 5 exercises total at most with your 6 RM for 5 sets. With the scheme you have now you can do this more then once per week IMO. To keep it one run through per week up the intensity...5x5 works great for that. Your strength will skyrocket as well. I also notice that my arms blow up on this "split" because of the intensity and rest. If you think about it your push day is 25 sets of tri work at very high intensity...same for pull day.

Oh, and eat...that's the most important.

Don't forget to eat.

so thats 5 exercises at 5 sets a piece using my 6 rep max?

TJ Cline · 02-27-2006, 01:21 PM

Quote:

Originally Posted by jumpman23

what kind of rep scheme would u suggest? Also i noticed on the push day u suggested to do the chest first followed by shoulders. On the leg day should i do the quad exercises first, then the hamstrings? or the way i have it set up.

I do different reps per exercise so for example:

Mon- Push
1. DB bench 3 x 8
2. DB incline bench 3 x 10
3. Military Press 3 x 8
4. Front raises 3 x 10
5. CG bench 3 x 8
6. Dips 3 x failure

Wed- Legs
1. Squats 4 x 6
2. Lunges 3 x 10
3. SLDL 3 x 8
4. Leg curl 3 x 10
5. calf raises 3 x 12

Fri- Pull
Deadlift 3 x 6
Bent over row 3 x 6
Pulldowns 3 x 10
Machine row 3 x 8
Shrugs 3 x 10
DB curl 3 x 8

benverner · 02-28-2006, 08:24 AM

Quote:

Originally Posted by jumpman23

so thats 5 exercises at 5 sets a piece using my 6 rep max?

yeah, don't forget to eat

devildog88 · 03-01-2006, 12:40 PM

I have a question, If you are doing a push pull routine on the push days I do Chest - Shoulders- Triceps in that order. By the time I get to my triceps they seem to be trashed. Is the order the problem? I only do two exercises per body part with the exception of shoulders I do a circuit of four.

**P-funk** · 03-01-2006, 02:19 PM

Quote:

Originally Posted by devildog88

I have a question, If you are doing a push pull routine on the push days I do Chest - Shoulders- Triceps in that order. By the time I get to my triceps they seem to be trashed. Is the order the problem? I only do two exercises per body part with the exception of shoulders I do a circuit of four.

your triceps should be trashed by the end of the workout....they just extended your elbow god knows how many times on large compound exercises...the only exercises that matter.

why do shoulders get a circuit of 4? The chest press exercises work the shoulder also and in most cases people already have to much anterior work.

AKIRA · 03-01-2006, 09:12 PM

Quote:

Originally Posted by P-funk

your triceps should be trashed by the end of the workout....they just extended your elbow god knows how many times on large compound exercises...the only exercises that matter.

why do shoulders get a circuit of 4? The chest press exercises work the shoulder also and in most cases people already have to much anterior work.

What would be good then? 3?

**P-funk** · 03-02-2006, 04:11 AM

Quote:

Originally Posted by AKIRA

What would be good then? 3?

why do a circut at all? It depends on what you are doing for the other muscles.

AKIRA · 03-02-2006, 07:16 AM

Quote:

Originally Posted by P-funk

why do a circut at all? It depends on what you are doing for the other muscles.

Well I might be confusing the word 'circuit.' My shoulders have always lacked strength vs. functional strength of the rest of my body. Thats why I throw in an overhead press for 3 sets. Then some work on the posterior head.

The middle part of the deltoid...they called lateral or medial?

02-27-2006, 12:39 PM	#1
jumpman23 Registered User Join Date: May 2005 Posts: 16	Push pull routine i'm going to be starting a push pull routine, my goal is to put on mass. Right now i'm 6'1 173lbs. Any helpful comments would be appreciated. Thanks Mon- Push DB bench 3 x 10,8,6 Military Press 3 x 10,8,6 DB incline bench 3 x 10,8,6 Front raises 3 x 10,8,6 Dips 3 x failure CG bench 3 x 10,8,6 Wed- Legs Squats 3 x 10,8,6 SLDL 3 x 10,8,6 Lunges 3 x 10,8,6 Leg curl 3 x 10,8,6 Ext 3 x 10,8,6 calf raises 3 x 15,15,15 Fri- Pull Deadlift 3 x 10,8,6 Bent over row 3 x 10,8,6 Pulldowns 3 x 10,8,6 Machine row 3 x 10,8,6 Shrugs 2 x 15,12 DB curl 3 x 10,8,6
jumpman23 Registered User Join Date: May 2005 Posts: 16

02-27-2006, 12:52 PM	#3
jumpman23 Registered User Join Date: May 2005 Posts: 16	what kind of rep scheme would u suggest? Also i noticed on the push day u suggested to do the chest first followed by shoulders. On the leg day should i do the quad exercises first, then the hamstrings? or the way i have it set up.
jumpman23 Registered User Join Date: May 2005 Posts: 16

03-01-2006, 12:40 PM	#8
devildog88 Registered User Join Date: Feb 2005 Posts: 795 Photos: 1	I have a question, If you are doing a push pull routine on the push days I do Chest - Shoulders- Triceps in that order. By the time I get to my triceps they seem to be trashed. Is the order the problem? I only do two exercises per body part with the exception of shoulders I do a circuit of four.
	"Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

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02-27-2006, 01:00 PM	#4
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	173 lbs...eat! If you have a couple months of experience 5x5 is great for this split, 5 exercises total at most with your 6 RM for 5 sets. With the scheme you have now you can do this more then once per week IMO. To keep it one run through per week up the intensity...5x5 works great for that. Your strength will skyrocket as well. I also notice that my arms blow up on this "split" because of the intensity and rest. If you think about it your push day is 25 sets of tri work at very high intensity...same for pull day. Oh, and eat...that's the most important. Don't forget to eat.