Thread: push/pull/legs - a question

Day 1- Upper Push
Day 2- off
Day 3- Lower
Day 4- off
Day 5- Upper Pull
Day 6 and 7- off

Upper push
· Flat BB Bench Press- 3 sets
· Incline Bench - 3 sets
· Seated DB Overhead Press- 3 sets
· Dips- 3 sets
· Triceps extension- 3 sets

Upper pull
· Bent over BB row- 3 sets
· Seated Cable row- 3 sets
· Pull-ups (Wide Overhand Grip)- 3 sets
· Upright rows- 3 sets
· Barbell curls- 3 sets

Lower
· Squats- 4 sets
· Stiff Legged Dead lifts- 4 sets
· Leg Extensions- 3 sets
· Leg Curls- 3 sets
· Calf raise- 3-4 sets
· Abs- 3 sets
if u want strength do 1-5 reps, growth do 6-12 reps if you want alittle of both do about 3-8 reps

Originally Posted by mike456

Day 1- Upper Push
Day 2- off
Day 3- Lower
Day 4- off
Day 5- Upper Pull
Day 6 and 7- off

Upper push
· Flat BB Bench Press- 3 sets
· Incline Bench - 3 sets..I'd make this Flyes or cable cross overs
· Seated DB Overhead Press- 3 sets
· Dips- 3 sets
· Triceps extension- 3 sets

Upper pull
· Bent over BB row- 3 sets
· Seated Cable row- 3 sets
· Pull-ups (Wide Overhand Grip)- 3 sets. Vary with different grip positions. Wide, narrow Ect
· Upright rows- 3 sets..This is a delt movement and move to push day.
· Barbell curls- 3 sets

Lower
· Squats- 4 sets
· Stiff Legged Dead lifts- 4 sets
· Leg Extensions- 3 sets
· Leg Curls- 3 sets...Don't need. You have SLDL
· Calf raise- 3-4 sets
· Abs- 3 sets
if u want strength do 1-5 reps, growth do 6-12 reps if you want alittle of both do about 3-8 reps

One set 6-10 reps, one set 2-5 reps and one set 11-15 reps.

I've done push-pull-legs, and as far as low frequency splits go I liked it a lot.

tough old man-it doesnt matter if you you have SLDL, you should do a ham-dominant exercise for every quad dominant

upright rows is a pull movement, lateral delts are pull muscles- it goes on pull day. it also works the traps and biceps(pull muscles)

Originally Posted by mike456

tough old man-it doesnt matter if you you have SLDL, you should do a ham-dominant exercise for every quad dominant

upright rows is a pull movement, lateral delts are pull muscles- it goes on pull day. it also works the traps and biceps(pull muscles)

2 months ago you didn't know the difference between a row and a pushup, now you're a fucking expert?

mike i agree with you about the upright rows being on pull day, why the HELL should it be on a push day.

Originally Posted by mike456

tough old man-it doesnt matter if you you have SLDL, you should do a ham-dominant exercise for every quad dominant

I think the leg curls are a good idea for another reason. The hamstrings flex the knee and extend the hip. It is a good idea to train both functions of the hamstrings in my opinion.