Thread: Startin push/pull/legs on Monday....

Looks good but I would drop the upright rows

inclined bench no more than 45 degrees

over head shoulder seated db presses but u could rest ur back or even lean a little to the back.....(on a chair) http://www.exrx.net/WeightExercises/...lderPress.html

rdl's replace them with sldl's or good mornings but u must dead lift

if u'd like to do leg extensions on the machine

hit ur rear delts on pull day (these are the post. delts exercises )http://www.exrx.net/Lists/ExList/Sho...#anchor1934542

over all= looks good regarding the exercise choices , it's almost the same exercises i do in my routine.... but maybe some body will help u more with the reps i don't know much about reps....

Originally Posted by ForemanRules

Looks good but I would drop the upright rows

yeah i agree with this

i do db shrugs works good for me .........

also i'd suggest that u add another horizontal pull movement

What's wrong with RDLs?

I like pullthroughs a lot as a substitution.

this looks like a good program to have before 10pm!!!

Originally Posted by P-funk

this looks like a good program to have before 10pm!!!

Haha, this is a different poster though P.

Originally Posted by CowPimp

Haha, this is a different poster though P.

oh......lol.....I got them confused.

oh well....link this post up to the other thread.

Originally Posted by P-funk

oh......lol.....I got them confused.

oh well....link this post up to the other thread.

Good call. I love when people do shit like that. Imposing time limits to posters offering advice for free on the Internet is stupid. Not to mention it's Friday night. I'll be out shortly anyway.

Originally Posted by CowPimp

Good call. I love when people do shit like that. Imposing time limits to posters offering advice for free on the Internet is stupid. Not to mention it's Friday night. I'll be out shortly anyway.

yea, I love it too. Honestly, what the hell are you going to do with the program at 10pm on friday night anyway? who the hell cares....haha..moron.

Plus, it is friday night. I will be in be shortly.

Thanks guys, is there much different between upright nows, and shrugs then? What exercise would I do to my forearms?

Originally Posted by leg_press

Thanks guys, is there much different between upright nows, and shrugs then? What exercise would I do to my forearms?

Yeah, your anterior/lateral delts and biceps don't really do anything in shrugs, there is upward rotation of your scapula taking place in upright rows, you're abducting your shoulders in upright rows, and upright rows are crap.

So whats better to do on a pull day upright rows or shrugs?

Originally Posted by leg_press

So whats better to do on a pull day upright rows or shrugs?

I would do some sort of pulldown over either one.

Originally Posted by leg_press

Push
Flat Bench- 3x6-12
Incline Bench- 3x6-12< idealy how high an incline?
Overhead Press- 3x6-12< what is the correct form?
Dips- 3x6-12
CG Bench or Skullcrushers 2-3 sets

Pull
Rack Deadlifts 3 sets
BB Bent Row- (2)x6-12 or Seated Cable row- (2)x6-12
Pull-ups- 3x6-12
Wide Grip Upright rows- 3x6-12
BB Curls- 2x6-12

Legs
Squats- 3x6-12
Lunges- 3x6-12
Glute-Ham Raises- 3x6-12
Calves- 3x10-15
(optional) Abs- 3x10-15


Thanks guys

Changes in Bold

Originally Posted by leg_press
Push
Flat Bench- 3x6-12
Incline Bench- 3x6-12< idealy how high an incline?
Overhead Press- 3x6-12< what is the correct form?
Dips- 3x6-12
CG Bench or Skullcrushers 2-3 setsI have a real problem with skull crushers, was thinking of using the tricep machine instead.

Pull
Rack Deadlifts 3 sets
BB Bent Row- (2)x6-12 or Seated Cable row- (2)x6-12
Pull-ups- 3x6-12
Wide Grip Upright rows- 3x6-12
BB Curls- 2x6-12

Legs
Squats- 3x6-12
Lunges- 3x6-12
Glute-Ham Raises- 3x6-12
Calves- 3x10-15
(optional) Abs- 3x10-15


Thanks guys

Thanks tough old man,but I am gonna stick with the original plan.

Would it be worth researching the exercises before I actually started the program? Like skull crushers and military press?

Originally Posted by leg_press

Would it be worth researching the exercises before I actually started the program? Like skull crushers and military press?

By researching do you mean learning proper form or what? If so, then that is always a good idea.

are upright rows still bad for you if you do them with a wide grip?

Originally Posted by mike456

are upright rows still bad for you if you do them with a wide grip?

They aren't necessarily bad for you. I would say that most people can do them without problems. I just think there are better alternatives out there to achieve the same results with a lesser risk of impingment.

Your humerus is just so damned internally rotated that the subacromial space is reduced to almost nothing, which means potential to damage various structures crossing your shoulder (Subacromial bursa, long head bicep tendon, and supraspinatus most notably). This is usually only a problem if you have a hook shaped acromion process, but Eric Cressey stated that about 1/3 of the population posses this type of bone marking.