Rate this PUSH, LEGS, PULL routine

mike456 · 04-13-2006, 02:36 PM

Rate it-give it a grade, I lift at home (bench-flat,incline, dumbbells, barbell, and ez curl bar, cheap total gym)so its not gonna be to great
I use the same weight for every set of an exercise, ill rest 90 seconds between sets and go to failure, i make sure i wont get over 10 reps on every set, There short workouts, itll prolly only take 45 min

Im too fat to do regular squats, dips, or pullups so i bought some cheap 100 dollar machine to do variations of those exercises- its like a hack squat, cable dips(they are really good), and pull ups

For leg exercises i dont care for size, so ill keep it under 5 reps- i just want strength

Day 1- Push
Day 2- Legs
Day 3- off
Day 4- Pull
Day 5- off
Back to day 1

Push
Flat Bench Press 3 sets
Dips 3 sets
DB Flyes 2 sets
Military Press 3 sets
Tricep extensions 3 sets

Legs
Hack Squats 3 sets
SLD's or good mornings 3 sets
DB single leg calf raises 3 sets

Pull
Pull-Ups 3 sets
Dumbbell Bent-over rows 3 sets
Upright Rows 3 sets
Barbell Curls 3 sets
EZ BAR, Hammer, Or Concentration Curls 1 set

MyK · 04-13-2006, 03:24 PM

kenwood · 04-13-2006, 03:24 PM

TJ Cline · 04-13-2006, 03:58 PM

Quote:

Originally Posted by mike456

Rate it-give it a grade,

Day 1- Push
Day 2- Legs
Day 3- off
Day 4- Pull
Day 5- off
Back to day 1

Push
Flat Bench Press 3 sets or 4 sets
Dips 3 sets...drop this and do DB inclines for 3 or 4 sets
DB Flyes 2 sets
Military Press 3 sets or 4 sets
Tricep extensions 3 sets

Legs
Hack Squats 3 sets....drop this and do 4 sets of squats
SLD's or good mornings 3 sets
DB single leg calf raises 3 sets

Pull
Pull-Ups 3 sets
Dumbbell Bent-over rows 3 sets
Upright Rows 3 sets...drop this
Barbell Curls 3 sets
EZ BAR, Hammer, Or Concentration Curls 1 set

C+

Re-work it and then post it here...think you could do a few more sets per muscle group

topolo · 04-13-2006, 06:33 PM

Am I supposed to grade it on a curve?

mike456 · 04-13-2006, 07:26 PM

thanx for the reply foreman
upright rows- i need them to hit the lateral delts
squats- i cant do them not even body weight- too weak for my weight
dips- i will change them to incline barbell for 3 sets
even though i cant do bodyweight squats, a couple of months ago at my friends house i could do 80lbs for 3 reps on the leg extension- is that ok for a beginner or are my legs just way too weak?
so what would you rate it now for my situation?

**IainDaniel** · 04-13-2006, 07:59 PM

I would really try to start improving on being able to do squats. Even if they are partials to start out with

mike456 · 04-13-2006, 08:46 PM

wont the hack squats help me even more than patials to be able to do squats

TJ Cline · 04-13-2006, 09:10 PM

Quote:

Originally Posted by mike456

thanx for the reply foreman
upright rows- i need them to hit the lateral delts
squats- i cant do them not even body weight- too weak for my weight
dips- i will change them to incline barbell for 3 sets
even though i cant do bodyweight squats, a couple of months ago at my friends house i could do 80lbs for 3 reps on the leg extension- is that ok for a beginner or are my legs just way too weak?
so what would you rate it now for my situation?

Upright rows can be hard on the shoulder joint...cable laterals will hit lateral delts. If you can squat only 50lbs for reps then start with that....they will go up fast.

vinceforheismen · 04-13-2006, 09:17 PM

im in a similar situationto u, i workout at home and have kinda the same equipment to u.i have different exercises for legs and a couple different for push/pull. how in the world can u do dips if cant do squats? u must have massive tris.

**CowPimp** · 04-13-2006, 11:30 PM

That routine is decent, but I have a few suggestions:

If you keep upright rows make sure you are getting that full range of motion and superiorly rotating your scapula at the top of the movement. I personally don't like the movement, but it's not too bad if you have healthy shoulders. I throw them in my clients' routines sometimes. It's the only movement that still bothers the shoulder I sublexed 5 or 6 months ago.

I would probably toss in a reverse fly motion of some sort to balance out the DB flys that you do on push day.

Definitely drop the hacks and go with the real deal. If you have to start with your bodyweight, fine. I seriously suggest building a strong base with freeweight movements.

I would probably either put a rest day after every single session, or have your leg day surrounded by rest days. You're just starting; 3 days per week is fine if you wanted to go M, W, F or something.

mike456 · 04-14-2006, 11:15 AM

I cant do bodyweight squats- not even 1- every 1 read the second paragraph,
Im 230 and my body fat is like 25%, the upright rows dont hur my shoulder i do them alot and i really like them, also i don't do any shrugs, so they are also my trap exercise

**CowPimp** · 04-14-2006, 11:38 AM

Quote:

Originally Posted by mike456

I cant do bodyweight squats- not even 1- every 1 read the second paragraph,
Im 230 and my body fat is like 25%, the upright rows dont hur my shoulder i do them alot and i really like them, also i don't do any shrugs, so they are also my trap exercise

Well you need to work on that then. Do partial bodyweight squats. Do sissy squats. Do just the negative portion of the lift. Do isometrics where you sit up against the wall. You should work on controlling your body first.

mike456 · 04-14-2006, 02:08 PM

by the way i been liftin since june, is that considered just starting?

well i do lift 3 days every 5 days, so most of the time its 4X a week, and once in a while its 5X a week

i dont want to do more sets cause my workouts are already brutal and if i add more sets i prolly wont end up lifting as hard- giving up be4 failure

ill do partial squats on my off days and keep the hack squats until i can do regular squats

im gonna start a journal with this routine, so i can see my progress in a few months, thanx for all the replies

**CowPimp** · 04-14-2006, 04:34 PM

Just make sure you eventually progress to doing full squats. Try to add range of motion, and use some type of assistance (In the form of grabbing something) if you must.

04-13-2006, 02:36 PM	#1
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	Rate this PUSH, LEGS, PULL routine Rate it-give it a grade, I lift at home (bench-flat,incline, dumbbells, barbell, and ez curl bar, cheap total gym)so its not gonna be to great I use the same weight for every set of an exercise, ill rest 90 seconds between sets and go to failure, i make sure i wont get over 10 reps on every set, There short workouts, itll prolly only take 45 min Im too fat to do regular squats, dips, or pullups so i bought some cheap 100 dollar machine to do variations of those exercises- its like a hack squat, cable dips(they are really good), and pull ups For leg exercises i dont care for size, so ill keep it under 5 reps- i just want strength Day 1- Push Day 2- Legs Day 3- off Day 4- Pull Day 5- off Back to day 1 Push Flat Bench Press 3 sets Dips 3 sets DB Flyes 2 sets Military Press 3 sets Tricep extensions 3 sets Legs Hack Squats 3 sets SLD's or good mornings 3 sets DB single leg calf raises 3 sets Pull Pull-Ups 3 sets Dumbbell Bent-over rows 3 sets Upright Rows 3 sets Barbell Curls 3 sets EZ BAR, Hammer, Or Concentration Curls 1 set

04-13-2006, 07:59 PM	#7
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	I would really try to start improving on being able to do squats. Even if they are partials to start out with Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

04-13-2006, 11:30 PM	#11
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	That routine is decent, but I have a few suggestions: If you keep upright rows make sure you are getting that full range of motion and superiorly rotating your scapula at the top of the movement. I personally don't like the movement, but it's not too bad if you have healthy shoulders. I throw them in my clients' routines sometimes. It's the only movement that still bothers the shoulder I sublexed 5 or 6 months ago. I would probably toss in a reverse fly motion of some sort to balance out the DB flys that you do on push day. Definitely drop the hacks and go with the real deal. If you have to start with your bodyweight, fine. I seriously suggest building a strong base with freeweight movements. I would probably either put a rest day after every single session, or have your leg day surrounded by rest days. You're just starting; 3 days per week is fine if you wanted to go M, W, F or something. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-14-2006, 04:34 PM	#15
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Just make sure you eventually progress to doing full squats. Try to add range of motion, and use some type of assistance (In the form of grabbing something) if you must. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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04-13-2006, 03:24 PM	#2
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	C

04-13-2006, 03:24 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	C

04-13-2006, 07:26 PM	#6
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	thanx for the reply foreman upright rows- i need them to hit the lateral delts squats- i cant do them not even body weight- too weak for my weight dips- i will change them to incline barbell for 3 sets even though i cant do bodyweight squats, a couple of months ago at my friends house i could do 80lbs for 3 reps on the leg extension- is that ok for a beginner or are my legs just way too weak? so what would you rate it now for my situation?

04-13-2006, 08:46 PM	#8
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	wont the hack squats help me even more than patials to be able to do squats

04-13-2006, 09:17 PM	#10
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	im in a similar situationto u, i workout at home and have kinda the same equipment to u.i have different exercises for legs and a couple different for push/pull. how in the world can u do dips if cant do squats? u must have massive tris.

04-14-2006, 11:15 AM	#12
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	I cant do bodyweight squats- not even 1- every 1 read the second paragraph, Im 230 and my body fat is like 25%, the upright rows dont hur my shoulder i do them alot and i really like them, also i don't do any shrugs, so they are also my trap exercise

04-14-2006, 02:08 PM	#14
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	by the way i been liftin since june, is that considered just starting? well i do lift 3 days every 5 days, so most of the time its 4X a week, and once in a while its 5X a week i dont want to do more sets cause my workouts are already brutal and if i add more sets i prolly wont end up lifting as hard- giving up be4 failure ill do partial squats on my off days and keep the hack squats until i can do regular squats im gonna start a journal with this routine, so i can see my progress in a few months, thanx for all the replies