my pull day

**assassin** · 05-20-2006, 11:55 AM

WEIGHTED PULL UPS wide gripX 3 (10,8,6)
SEATED CABLE ROWSx3 (10,8,8) (should i replace this with a vertical movement like weightd close grip pullups??)
BB BENT OVER ROWS X 3 (10,8,6)
ONE HAND DB ROWS X 3 (10,8,6)

BENT OVER DB RAISES (rear delts)X 2

BB CURLS X 3 (10,8,6)

shrugs/upright row x3

**NMOY** · 05-20-2006, 12:16 PM

far too much. a lot of those are redundant...

**mike456** · 05-20-2006, 12:39 PM

its pretty good- just drop one of the rows- i would drop the DB rows, and you should also post your push day because they should be balanced

**myCATpowerlifts** · 05-20-2006, 12:44 PM

Looks good, except I would drop the rear delt raises, and put them on my push day.
And I would cut out the BB curls altogether. JMO.

**mike456** · 05-20-2006, 12:55 PM

dont listen to his opinion

rear delt raises definitly go on pull day, and if you isolate ur rear delt raises why not isolate your biceps. the biceps are a bigger muscle than rear delts and the rear delts get hit more than the biceps on all big pull movements(rows, pulldowns)

**LexusGS** · 05-20-2006, 01:01 PM

why not throw in some heavy deadlifts to be your first exercise? Otherwise looks good as for the selection type, just drop a few cos looks like all those would take a while to complete.

**mike456** · 05-20-2006, 01:03 PM

deadlifts should go on leg day there is absolutely no reason to put them on pull day

**CowPimp** · 05-20-2006, 01:49 PM

It's hard to say. Answer me these:

How old are you? What kind of job do you work? How long have you been lifting?

The reason I ask is that extra rowing is highly beneficial if you have been working a desk job for a while, are largely sedentary and do a lot of sitting for any reason, and/or you have been lifting a while (Which usually means you have been doing to much benching). Extra rowing can help you big time in this department. Of course, if you are deadlifting as well, then that may not be necessary.

Another thing to note is that your back can generally handle quite a lot of volume. I have seen a lot of powerlifters include insane amounts of upper back work in their programs because it is just that important.

**AKIRA** · 05-20-2006, 02:42 PM

Originally Posted by assassin

WEIGHTED PULL UPS wide gripX 3 (10,8,6)
BB BENT OVER ROWS X 3 (10,8,6)

Pulldowns with Neutral or close grip OR chin ups (weighted or not) x 3 (10,8, 6)
SEATED CABLE ROWSx3 (10,8,8) (should i replace this with a vertical movement like weightd close grip pullups??)

BENT OVER DB RAISES (rear delts)X 2

BB CURLS X 3 (10,8,6)

shrugs/upright row x2

Id assume youre pyramiding up in intesity since the reps are going down.

Id actually do something different than what I quoted and recommended, but I dont know if youre working out for strength.

You can also do this same workout, but by doing the all the rows before the pullup/downs or vice versa.

The curls Id either keep or reduce the sets by 1 for the BB CURLS and do 2 sets with some dumbells for reps.

**AKIRA** · 05-20-2006, 02:45 PM

Originally Posted by mike456

deadlifts should go on leg day there is absolutely no reason to put them on pull day

They can go on either day. OR he can do Rack Deads on back day(Pull) and do SLDLs on Leg day.

Hmm, id say if deads were done twice a week but in different variations, then.. Pull/Push/Leg Leg/Push/Pull

**CowPimp** · 05-20-2006, 03:07 PM

I disagree with deadlifts on back day, but whatever. As long as you get them in there it's probably of little importance.

**mike456** · 05-20-2006, 03:11 PM

any deadlift should be on leg day- if you dont know why then you don't know the point of doing a push/pull/legs

**AKIRA** · 05-20-2006, 04:06 PM

Originally Posted by mike456

any deadlift should be on leg day- if you dont know why then you don't know the point of doing a push/pull/legs

Mine are now on leg day. But they were on back day before that. They belong more on leg day really.

**assassin** · 05-20-2006, 04:25 PM

Originally Posted by CowPimp

It's hard to say. Answer me these:

How old are you? What kind of job do you work? How long have you been lifting?

The reason I ask is that extra rowing is highly beneficial if you have been working a desk job for a while, are largely sedentary and do a lot of sitting for any reason, and/or you have been lifting a while (Which usually means you have been doing to much benching). Extra rowing can help you big time in this department. Of course, if you are deadlifting as well, then that may not be necessary.

Another thing to note is that your back can generally handle quite a lot of volume. I have seen a lot of powerlifters include insane amounts of upper back work in their programs because it is just that important.

i'm 20 (i am still a student in engineering) been lifting for 9 months but made gr8 progress, thnk god....and yes i've been doing much benching and i deadlift on the legs day ..........

**assassin** · 05-20-2006, 04:29 PM

Originally Posted by CowPimp

I disagree with deadlifts on back day, but whatever. As long as you get them in there it's probably of little importance.

deadlifts on back day is not good.....first if u use much weight .. ur grip will be exausted from the pull ups and pull exercises,shrugs...also if ur lb gets sore u won't be able to do anything in the leg day.....also lb is already used a lot in leg exercises...

**LexusGS** · 05-20-2006, 04:36 PM

Originally Posted by mike456

deadlifts should go on leg day there is absolutely no reason to put them on pull day

**assassin** · 05-20-2006, 04:37 PM

Originally Posted by LexusGS

why not throw in some heavy deadlifts to be your first exercise? Otherwise looks good as for the selection type, just drop a few cos looks like all those would take a while to complete.

20-30 minutes maximum for back exercises

i don't look in the mirrors a lot

**Seanp156** · 05-20-2006, 05:25 PM

If I'm doing a push/pull/leg split, I like doing normal deadlifts on back day, and SLDL or RDL's on leg day. However, with an upper/lower selection, they should definately go on the lower day.

**assassin** · 05-20-2006, 05:30 PM

Originally Posted by Seanp156

If I'm doing a push/pull/leg split, I like doing normal deadlifts on back day, and SLDL or RDL's on leg day. However, with an upper/lower selection, they should definately go on the lower day.

depends on the workout...in my workout i can't add deadlifts to the pull day ,for the reasons i said....my grip will be tired and also i will have to rest a couple of days before doing legs.because of the lb soreness

**AKIRA** · 05-20-2006, 07:48 PM

Originally Posted by Seanp156

If I'm doing a push/pull/leg split, I like doing normal deadlifts on back day, and SLDL or RDL's on leg day. However, with an upper/lower selection, they should definately go on the lower day.

RDLs= Romanian Deads or Rack Deads? Please tell me Romanian.

**Seanp156** · 05-20-2006, 08:07 PM

Originally Posted by AKIRA

RDLs= Romanian Deads or Rack Deads? Please tell me Romanian.

Yep, romanian... Why? Do you not like rack deads, or is it just that they shouldn't go on leg day (which I'd agree with)?

**mike456** · 05-20-2006, 08:17 PM

even rack deads tell me why the hell you would put them on pull/back day- you obviously do not know the reason for a push/pull/legs if you think this way.

**AKIRA** · 05-20-2006, 08:22 PM

Originally Posted by mike456

even rack deads tell me why the hell you would put them on pull/back day- you obviously do not know the reason for a push/pull/legs if you think this way.

Um, arent you the person who i saw questioning this very same routine (push/pull/leg) about a month ago?

So why dont YOU tell me why a rack deadlift shouldnt go on a pull day? And while youre at it, tell me why one would do a rack deadlift over a sldl, romanian, or convential dead.

**AKIRA** · 05-20-2006, 08:24 PM

Originally Posted by Seanp156

Yep, romanian... Why? Do you not like rack deads, or is it just that they shouldn't go on leg day (which I'd agree with)?

No I wouldnt put racks on leg day. SLDLs, romanian, convential, sumo, I would put on leg day.

**mike456** · 05-20-2006, 08:31 PM

a rack dead should go on leg day because it hits the lower back and still uses a little bit of legs.
someone would do a rack deadlift to use less legs and more lower back, and the lower back is used in alot of leg exercises and in a push/pull/legs you are suppose to put all the exercices that hit the same muscles on the same day! so tell me why would you would put rack deads on pull day??
are you a personal trainer?

**mike456** · 05-20-2006, 08:33 PM

give me one negative thing about putting rack deads on leg day and ill put them on pull day ammediatly

**AKIRA** · 05-20-2006, 08:43 PM

Originally Posted by mike456

give me one negative thing about putting rack deads on leg day and ill put them on pull day ammediatly

A rack deadlift shouldnt go farther than JUST below the knees. Most people have the racks at or just below the knees...meaning theyre main movement is coming from the back. Most other deadlifts have a shit load more leg activity, hence the reason for going to the floor (farther down). Shit think about sumo deads!

I belive the main purpose of Racks are to move a lot more weight to possibly strengthen a sticky or lagging area, which would be the back. And no, not just lower back...

**AKIRA** · 05-20-2006, 08:44 PM

Originally Posted by mike456

a rack dead should go on pull day because it hits the lower back and still uses a little bit of legs, someone would do a rack deadlift to use less legs and more lower back, and the lower back is used in alot of leg exercises and in a push/pull/legs you are suppose to put all the exercices that hit the same muscles on the same day! so tell me why would you would put rack deads on pull day??
are you a personal trainer?

Yes I am a trainer.

But I am having a hard time understanding this quote. You questioned your own statement.

EDIT: Oh I see, youre saying because your lower back is used in a lot of leg workouts, why not use the racks on leg day?
A deadlift uses the entire back and most of the legs. You sacrafice some leg movement with doing Racks, keeping focus on the back doing most of the work.

**mike456** · 05-20-2006, 08:53 PM

sorry about the confusion, i just edited

**CowPimp** · 05-20-2006, 08:59 PM

I would also put rack deadlifts on lower body day. The movement is still taking place at your hips and knees, and the contraction throughout your upper back is largely isometric. In fact, rack deadlifts stress the Hell out of your glutes if they are firing properly. Just because rack deadlifts makes your back work harder doesn't necessarily mean that it becomes a back exercise at that point.

Again, it really doesn't matter all that much in the end. I stated my preference and reasoning behind it, but as long as you're deadlifting you are 10 steps ahead of the rest of the lifting population.

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