Thread: Push pull routine

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.

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.

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.

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?

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

Originally Posted by jumpman23

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

yeah, don't forget to eat

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.

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.

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?

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.