Thread: heeeeeelp plsssss any pro here??

Originally Posted by assassin

i made a new routine plan there it is

day1 chest

3sets flat bar bench press 10,8,6 reps
2 sets flat dumbell press 8,6 reps
3 sets inclined db press 8-10
3 sets weighted dips 8-10
2 sets inclined cable flyes 10-12reps
1-2 sets cable cross overs

day2 back

3 sets wide grip weighted pullups 10-8 reps
3 sets seated cable rows 10,8,6 reps
3 sets barbell bent over barbell row 6-8reps
3 sets one arm dumbbell row 8-10 reps


day 3 rest


day 4 shoulders + abs + obliques + traps

4 sets seated military presses 10;8;6 (week after 4 sets db seated presses alternating with military press)

3 sets dumbell raises(week after barbell front raises alternating)

4 sets lateral side raises
3super sets rear bent-over lateral raises followed by pul machine for rear delts
2 sets dumbell shrugs
2 sets upright rows
weighted abs and obliques workout

day5 arms

biceps
3 barbell curls 6-8 reps

2 setsalternating dumbell curls 6-10 reps
2 sets two arms inclined seated high db curls
1-2 super sets hammer curls(followed by reverse cable curls)

triceps

2 sets french dumbbell extensions 8-10 reps
3 sets skull crushers 10,8,6 reps
3 sets cables push downs 12-15 reps
1-2 cable reverse grip puush down or kick backs

day6
legs

4 sets squats 15-20 reps
4 sets hack squats 12-15 reps
4 sets seated calves pushes
4 sets dead lifts (hamstrings)

day 7 rest


i'm 172 cm height 79kg weight help with the split pls ( shall i do shoulders in the arms day and get the traps and rear delts. on the back day?? or shall i do chest with back or legs with soulders?? i'm looking for maximum result no matter of times i go to gym)

Push
Pull
Legs

your respect is gonna go to 0 when people see this post(same thing happened to me- mines wasnt even that bad) just delete it lol, u need to learn alot-check out cowpimp and pfunks sticky's- i also suggest a push, pull, legs

ummmmmso do u think the problem is with the split or what??

^ FR doesn't like the split. Mike is saying when he put up a similar split he got killed. I really have no idea on body part training.

1. I prefer a push-pull-leg split like FR suggested.
2. Your split seems like a jumbled mess to me.
3. I usually try to have at least a two day rest period in my splits.
4. You're doing too many leg presses/squats/etc reps. Try to keep reps up to 15 maximum, anything over this will be good for endurance but not mass building.
5. You don't really say what your goals are - mass? strength? endurance? some type of sports performance increase? weight loss?
6. You need some type of cardio. I don't care what anyone says about cardio being overrated. You need at least some.
7. How is your diet?
8. What rest period are you having between sets?
9. It looks like you have too many pressing movements. To help keep things balanced if you consider the movement planes instead of the body parts it will help. Eg. Horizontal: push and pull; vertical: push and pull; etc. I find this much easier to balance things out. For every push movement you need a pull movement and vice-versa.
10. Abs would be better suited to leg day.
11. I would be doing chest/shoulders/tris on one day as my "push day" and back/biceps as my "pull day" and legs/abs as "legs day".
12. I would go lower reps on the big movements eg. bb bench press (say 6-10); and higher reps on the supplementary exercises like db bench press (say 12-15).
13. I'd read over CP's guidelines a little.

ok my diet is for cutting 2000 kcal intake 23%fat 43%protein 34% carbs

my goal is cutting
ido cardio 5 times a week soccer or cycling or running or jogging for 30-40 minutes my rest period is between 30seconds to 2 minutes max

lol and keep your thread subject not look like ur a homo.

shall i do chest/shoulders day 1 then day 2 back day3 rest day 4 legs day 5 arms then day6,7 rest??

^ I like to have a 2 day rest after leg day because it kills me. It's up to you really. I don't really like a whole day devoted to arms either- arms get worked with most of the large compound exercises so I would pick one or two extra arm exercises and whack them in with the other days. eg. Chest & triceps. Just my opinion - but i'd pay more attention to what CP or P-Funk says than me.

ummm u r right i guess the leg day is a killer day i guess i shall do shoulders+triceps+ biceps .... actually i could never do bis and tris with chest and back i tried it before

^ have you looked through the guides by p-funk and cowpimp ?

yeah most of them but i don't know how to use upper lower and push pull for designing a split do u have some workouts samples???

Straight from CP:

2 day split examples:
Upper - Lower

Quads, Chest, Anterior & Lateral Delts, Triceps, Abs - Hamstrings, Back, Posterior Delts, Biceps, Abs

3 day split examples:
Week A: Upper - Lower - Upper / Week B: Lower - Upper - Lower

(Push - Pull - Legs) Chest, Anterior & Lateral Delts, Triceps - Back, Posterior Delts, Biceps - Legs, Calves, Abs

Chest, Posterior Delts, Biceps - Back, Anterior & Lateral Delts, Triceps - Legs, Calves, Abs

4 day split examples:
Lower - Upper - Lower - Upper

Chest - Back - Legs - Delts, Arms, Abs

Week A: Push - Pull - Legs - Push / Week B: Pull - Legs - Push - Pull / Week C: Legs - Push - Pull - Legs

As you can see, there is a wide variety of viable splits, and it should be no problem to find one that fits your schedule. As long as you follow the general guidelines I laid out, or something close to them that affords you full recovery, then you can cram muscle groups together virtually however you please. The split doesn't even have to be based around a calendar week if you don't want to do it that way.



Here is a template to help you decide what exercises to choose for each bodypart:

Legs:
Pick 2+ quad-dominant movements. Examples: Back squats, front squats, zercher squats, split squats, leg press, hack squats, leg extensions, etc.

Pick 2+ hamstring-dominant movements. Examples: Deadlifts, stiff-legged deadlifts, Romanian deadlifts, good mornings, glute ham raises, leg curls, etc.

Pick 1+ calf movements. Examples: Standing calf raises, one-legged DB calf raises, donkey calf raises, seated calf raises, etc. (Note: If you only choose one movement, make sure it is one where your legs are straight so both heads are fully activated)

Back:
Pick 2+ horizontal pull movements. Examples: Bent rows, Yates' rows, one-arm DB rows, cable rows, etc.

Pick 2+ vertical pull movements. Examples: Pullups, chinups, pulldowns, etc.

Pick 2+ lower back movements. Examples: Hyperextensions, reverse hyperextensions, seated good mornings, etc.

(Optional) Pick 1+ upper/mid trap movements. Examples: Shrugs, machine shrugs, rack deadlifts, etc.

Chest:
Pick 2+ horizontal push movements. Examples: Bench press, decline press, incline press (< 45 degrees), dips, etc.

(Optional) Pick 1+ isolation movements. Examples: Flys, decline flys, cable crossovers, etc.

Shoulders:
Pick 2+ vertical push movements. Examples: Military press, DB press, Arnold press, incline press (45+ degrees), etc.

Pick 1+ posterior delt/external rotation movements. Examples: Face pulls, external rotations, cuban presses, etc.

(Optional) Pick 1+ lateral delt movements. Examples: Upright rows, lateral raises, cable lateral raises, etc.

Arms:
Pick 1+ tricep movements. Examples: Dips, CG bench press, overhead DB extensions, skullcrushers, Tate presses, etc.

Pick 1+ bicep movements. Examples: CG chinups, curls, hammer curls, incline DB curls, etc.

(Optional) Pick 1+ forearm movements. Examples: Static holds, gorilla hangs, wrist curls, etc.

Abs:
Pick 1+ top-bottom movements. Examples: Situps, crunches, cable crunches, etc.

Pick 1+ bottom-top movements. Examples: Hanging leg raises, captain's chair, reverse crunches, etc.

(Optional) Pick 1+ oblique movements. Examples: Side bends, alternating situps, bicycle crunches, etc.

^ all you have to do is connect the dots.
1. Choose the split;
2. Choose the exercises from the sample exercises provided;
3. Organise the order of the exercises, the rep-range, the rest periods, etc;
4. Train.

umm thnx a lot my friend u r the best ,) but pls could u tell me how this pull and push goes i mean does that mean that i choose a puch muscle group in a day and the other day i chose a pull and then legs???

^yeah basically. On push day you choose all the required push exercises as shown in CP's sticky. On pull day you choose all the required pull exercises as shown in CP's sticky. On legs day you choose all of the required leg excercises as shown in CP's sticky. I'm not saying it is the be all and end all of ways of doing things - but it covers it pretty damn well.

ok example for push-pull-legs -push
chest+bi-back-legs-shouldersand tri or chest+shoulders-(back)-(legs)-arms

i guess i'll try to do it thnx friend

so what about ur routine??? if u can post it 4 me

^eg. Pick 2+ vertical pull movements. Examples: Pullups, chinups, pulldowns, etc - these are pull movements and go on pull day.
Pick 2+ vertical push movements. Examples: Military press, DB press, Arnold press, incline press (45+ degrees), etc - these are push movements and go on push day.

If i gave you my routine - wtf would you learn?

hheehehehe i just wanted to take an idea how do u handle up the issue...

Here i think this is what u should do for exercises for the push and pull, now post the leg and ab exercises ur gonna do-plug in amount of sets and reps and train
Push
Bench Press
Incline Bench Press
Dips
Military Press
DB shoulder press
Tricep extensions

Pull
Bent over rows
Seated cable rows
Lat Pull Downs or Pullups(wide grip overhand)
Lat Pull Downs or Pullups(close grip underhand)
Upright rows
Face Pulls(optional, i wouldnt do them)
Barbell curls

I would consider splitting up your leg day... If you do more compound movements you can get away with doing less exercises per session.

Pull (a leg movement here) - (deadlift or SLRDL) (3 back) (1 bicep) -no more than 6 exercises
off
Push - no more than 6 exercises - (2 chest) (2 shoulders) (1-2 triceps)(rotate every other week)
off
Legs - no more than 5- 6 exercises (squats, step ups) (2 calves) (farmers walk)
off (1 or 2 days)

d1 chest
d2 back + rear delts + traps + biceps
d3 rest
d4 legs+abs +abliques
d5 shoulders+ triceps
d6,7 rest

then i'll drop 1-2 sets from each muscle group

i'll do dead lifts (lowerback+hams) on the legs day will this program work???

y did u split up the push day, if u want 2 train 4 times a week do push twice one week then the next week do pull twice then the next week do legs twice.
push(chest, anterior delt, lateral delt, triceps)
pull(Back, biceps, rear delt, traps)
legs(Quads, Hams, Calves, Abs, Obliques)

i can't handle actually doing chest + shoulders + triceps on the same day that's y i splited the push day...i also can't split the leg day because i do much cardio using legs like cycling and running and jogging and sometimes soccer ... spliting he leg day will limit my cardio options a lot

i didnt say 2 split the leg day- u prolly do 2 much exercises when u do chest, shoulders, tris all u have to do is this-
Bench Press
Incline Bench Press
Dips
Military Press
DB shoulder press
Tricep extensions
what do u mean u cant handle it- if u cant finish ur desired reps lower the weight- dont worry if other people see u liftin lighter weights

what's wrong with doing shoulders + triceps and chest one seperate day??


d1 chest
d2 back + rear delts + traps + biceps
d3 rest
d4 legs+abs +abliques
d5 shoulders+ triceps + forearms
d6,7 rest