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

leg_press · 06-09-2006, 05:07 PM

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
Tricep extensions- 2x6-12

Pull
BB Bent Row- 3x6-12
Seated Cable row- 3x6-12
Pull-ups- 3x6-12
Wide Grip Upright rows- 3x6-12
BB Curls- 2x6-12

Legs
Squats- 3x6-12
RDL's- 3x6-12<Not comfortable with these can u suggest alternative?
Lunges- 3x6-12
Glute-Ham Raises- 3x6-12
Calves- 3x10-15
(optional) Abs- 3x10-15

Thanks guys

TJ Cline · 06-09-2006, 06:19 PM

Looks good but I would drop the upright rows

assassin · 06-09-2006, 06:39 PM

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....

assassin · 06-09-2006, 06:42 PM

Quote:

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

**CowPimp** · 06-09-2006, 08:00 PM

What's wrong with RDLs?

I like pullthroughs a lot as a substitution.

**P-funk** · 06-09-2006, 08:01 PM

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

**CowPimp** · 06-09-2006, 08:02 PM

Quote:

Originally Posted by P-funk

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

Haha, this is a different poster though P.

**P-funk** · 06-09-2006, 08:03 PM

Quote:

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.

**CowPimp** · 06-09-2006, 08:06 PM

Quote:

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.

**P-funk** · 06-09-2006, 08:09 PM

Quote:

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.

leg_press · 06-12-2006, 11:34 AM

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

**CowPimp** · 06-12-2006, 11:37 AM

Quote:

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.

leg_press · 06-12-2006, 11:40 AM

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

**CowPimp** · 06-12-2006, 11:44 AM

Quote:

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.

Tough Old Man · 06-12-2006, 12:13 PM

Quote:

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

leg_press · 06-12-2006, 12:21 PM

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.

leg_press · 06-17-2006, 04:16 AM

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

**CowPimp** · 06-17-2006, 11:50 AM

Quote:

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.

mike456 · 06-17-2006, 01:14 PM

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

**CowPimp** · 06-17-2006, 05:38 PM

Quote:

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.

leg_press · 06-18-2006, 02:45 AM

Quote:

Originally Posted by CowPimp

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

Yeah proper form etc. Glad ur agree.

06-09-2006, 05:07 PM	#1
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	Startin push/pull/legs on Monday.... 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 Tricep extensions- 2x6-12 Pull BB Bent Row- 3x6-12 Seated Cable row- 3x6-12 Pull-ups- 3x6-12 Wide Grip Upright rows- 3x6-12 BB Curls- 2x6-12 Legs Squats- 3x6-12 RDL's- 3x6-12<Not comfortable with these can u suggest alternative? Lunges- 3x6-12 Glute-Ham Raises- 3x6-12 Calves- 3x10-15 (optional) Abs- 3x10-15 Thanks guys
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

06-09-2006, 06:19 PM	#2
TJ Cline Member Join Date: May 2005 Posts: 12,544	Looks good but I would drop the upright rows
TJ Cline Member Join Date: May 2005 Posts: 12,544

06-09-2006, 08:00 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	What's wrong with RDLs? I like pullthroughs a lot as a substitution.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-09-2006, 08:01 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	this looks like a good program to have before 10pm!!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-12-2006, 11:34 AM	#11
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	Thanks guys, is there much different between upright nows, and shrugs then? What exercise would I do to my forearms?
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

06-09-2006, 06:39 PM	#3
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	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....

06-12-2006, 11:40 AM	#13
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	So whats better to do on a pull day upright rows or shrugs?
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

06-12-2006, 12:21 PM	#16
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	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.
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

06-17-2006, 04:16 AM	#17
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	Would it be worth researching the exercises before I actually started the program? Like skull crushers and military press?
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

06-17-2006, 01:14 PM	#19
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	are upright rows still bad for you if you do them with a wide grip?
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

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