Thread: Mike456 on designing a push/lower/pull routine

For strength do 1-5 reps, For size do 6-12 reps, for endurance do 15+reps
If you are intersested in Strength and Size you can either do 4-8 reps or 1 week do 1-5 reps, and next week do 6-12
some good splits:
push/legs/pull
upper/lower/upper

Upper Push Muscles: Chest, Anterior Delts, Triceps
Upper Pull Muscles: Back(Upper), Lateral and Posterior Delts, Traps, Biceps
Lower: Lower back, Legs, Calves, Abs

Always even out the exercises your doing in a push/pull/legs- for every Push movement you do put a pull movement

some of the best exercises:
Chest: Flat Bench Press, Incline Press, Decline Press, Chest Dips
Aneterior Delts: Overhead Press
Triceps: tricep dips, any type of tricep extension

Back: variations of rows, Pull ups/pull dows
Lateral Delts: Upright rows, Lateral Raises
Posterior Delts: Rear delt rows, Rear lateral raises
Traps: Shrugs
Biceps: Variations of Curls

Lower Back: Variations of Deadlifts, Hyperextensions
Legs (Ham dominant): Variations of Deadlifts, Glute-Ham raises, Leg Curls
Legs (Quad dominant): Variations of Squats, Lunges, Step-ups, leg extensions
Calves: Variations of calf raises
Abs: Weighted Decline situps/crunches, Vertical Leg Raises

For push day:
Pick 2 compund Chest exercises, optional 1 isolation chest exerise
1 Anterior delt exercise
1 triceps exercise

For Pull day:
Pick 2 rowing exercises
1 pull-up/down exercise
1 bicep exercise
optional: pick 1 trap/rear delt exercise

For lower Day:
Pick 2 quad dominant
Pick 2 Ham Dominant
Pick 1 ab exercise
Optional: pick 1 lower back/calve exercise

For compunds do 3-4 sets
For isolation so 1-2 sets

Example: Push
Flat Bench- 3 sets
Incline Bench- 3 sets
Overhead Press- 3 sets
Tricep dips- 2 sets

Lower
Squats- 3 sets
Deadlifts- 3 sets
Lunges- 3 sets
Glute-Ham raises- 3 sets
Calf raise- 2 sets
Decline weightes situps- 2 sets

Pull
BB bent-over row- 3 sets
Seated Cable row- 3 sets
Pull-ups- 3 sets
BB curls- 2 sets

Why do a push/legs/pull?
Shorter workouts, because no need for lots of isolation work.
Safest way to train all muscles effectively and stay away from overtraining.

that should be enough info for you to setup a great routine, GL

Originally Posted by MyK

why is this thread not a sticky yet??????????????????????/