Grouping Exercises

**Gazhole** · 05-09-2006, 05:11 AM

Hey all,

This week (and starting today) im gonna try out a push/pull/legs routine to see what that does for my gains.

My main question isnt about that, i was just wondering how to group the exercises i do in a session (lets say, pull). For pull ill do something like two or three different movements that primarily work bis (chinups, bb curl...), and also some that work the back (deads, various types of rows...).

My question is, shall i group my exercises for a given session by compound/isolation, or by body part (by doing al bi heavy exercises first, then all back orientated, then shoulders etc...)?

My other question is just a general one about push/pull/legs. There are a few more sets per session (4/5) than the routine i was doing before, because ive separated all pull and push movements into two separate sessions.

It comes to about 24 sets in total for pull and push. Is this amount too much/little? Im going for hypertrophy. Any more detail like sets per bodypart or whever is fine if you need it.

Also, what are some good exercises to flesh out my leg workout? mainly hams since im doing full + hack squats for quads, and lunges + heel raises (? the one where you go onto your tip-toes while holding weight ?) for calves.

Good few questions there! Thanks in advance!

**mike456** · 05-09-2006, 06:29 AM

here you go:
Push
Bench Press 4 sets
Incline bench 3 sets
Overhead Press 3 sets
Dips 3 sets
Skull Crushers 3 sets
Pull
Bent-over rows 4 sets
Seated Rows 3 sets
Pull-ups 3 sets
Upright rows 3 sets
Barbell Curls 3 sets

**CowPimp** · 05-09-2006, 12:08 PM

Compound first, then isolation movements next.

I like to alternate among planes of motion. Example:

Bent Row (Horizontal)
Chinup (Vertical)
Seated Row (Horizontal)
Pulldown (Vertical)

or

DB Bench (Horizontal)
Standing OH Press (Vertical)
Incline Bench (Horizontal)
Dips (Vertical)

or

Front Squat (Quad Dominant)
Romanian Deadlift (Ham Dominant)
DB Lunges (Quad Dominant)
Glute Ham Raises (Ham Dominant)

However, you can organize by body parts if you really want to. Just try to do the compound stuff first. So, even if you were to do chest, anterior/lateral delts, then triceps, you would still do dips before you do lateral raises. Got me?

**Gazhole** · 05-10-2006, 12:51 AM

Right, i think ive got it! Cheers guys.

Yesterday was push, and it went pretty well, but by the time id gotten past chest and tricep exercises (i grouped by body part) and came to the overhead press, it was a real struggle.

I guess my shoulders had just been hit harder than i thought in the rest of the routine?

Ill try re-organising the exercises like you say. I quite like the idea of alternating planes of motion, should give me even more to think about. Honestly, i've re-designed my routine so many times in the last few months its unreal.

Though it cant all be bad, because though i dont look much bigger i managed to get my heaviest bench this week (143lbs), and my heaviest squat (132lbs) + deadlift (143lbs) last week.

I know i can do way more on deadlifts though, i'm just worried about losing form with the weight being heavier.

But anyway, thanks very much dudes!

**mike456** · 05-10-2006, 02:01 PM

do overheadpress before triceps! the reason you struggled with overhead press is that your triceps were already dead from tricep exercises- and overhead press uses the triceps- so this is bad for shoulders, do shoulders firsst!

**Gazhole** · 05-11-2006, 06:18 AM

Ive rectified that oh press thing now, i do them a little earlier on :P.

Ive also done the horizontal/vertical/horizontal etc thing now as best as i can.

Tis pull day today, ill see how that goes!

Im really looking forward to leg day though. Thats gonna be so cool. Ive never actually done a whole day dedicated to legs.

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