want to try new workout plan. need help

JackBauer121 · 12-02-2006, 11:01 PM

im 16 and have been working out for about a year and a half. i've read about the push/pull/legs workout and tried to draw up my own workout plan but i need some help. please tell me what you think i should change/add/remove. thanks.

Push:
Chest:
Bench press: 4x8,6,4,2
Incline: 3x8,6,4
Fly's:3x8
Shoulders:
Military press: 4x10,8,6,4
Shrugs: 4x10
Triceps:
Dips: 4x10
Cg bench press: 3x8,6,4

Legs:
quads
Squats: 4x10,8,6,4
Leg press: 3x8,6,4
hamstrings
Stiff leg Deadlifts: 3x10,8,6
Leg curls: 3x8

Pull:
back
Bent over rows: 4x8,6,4,2
Dumbbell rows: 3x8,6,4
Pull-ups: 3x10
Pull downs: 4x10,8,6,4
Biceps:
Dumbbells curls: 3x10,8,8

Witchblade · 12-03-2006, 06:31 AM

Lower the volume. You should have something like 4 compound + 3 isolation movements per workout.

Also, add a unilateral movement to your leg day and replace the stifflegged by regulars. Do the big compound movements, like squats, bench and deads first and save the isolation stuff for later on. Maybe add something for the calves.

If you're already doing incline, I'd switch the military press to something more focused on the medial delts and something with dumbells. Standing dumbell press for example. I see no need for shrugs unless you want big upper traps. Replace the close grip bench by a triceps isolation exercise like skullcrushers.

On pull day I'd add more variety (push day too, less benching). You have 2 similar rows and 2 similar pullup variants. Seated cable rows and face pulls are great. Chins and wide grip pullups are more diverse too.

That's my 2 cents.

vinceforheismen · 12-03-2006, 08:30 AM

[quote=Witchblade;1517019]Lower the volume. You should have something like 4 compound + 3 isolation movements per workout.

Also, add a unilateral movement to your leg day and replace the stifflegged by regulars.
If you're already doing incline, I'd switch the military press to something more focused on the medial delts and something with dumbells. Standing dumbell press for example.
QUOTE]

What is a unilateral movement?
Could he switch the incline bench to decline and keep the military press in?
thanksssss

mike456 · 12-03-2006, 08:34 AM

Quote:

Originally Posted by JackBauer121

im 16 and have been working out for about a year and a half. i've read about the push/pull/legs workout and tried to draw up my own workout plan but i need some help. please tell me what you think i should change/add/remove. thanks.

Push:
Bench press
Military press
Incline 3x12@1min RI same for all the other 3x12
Dips 3x12

Legs:
Squats
Stiff leg Deadlifts
any single leg squatting movement 3x10-12
one leg RDLs if you have the balance for them, otherwise do hypers 3x10-12

Pull:
Bent over rows
Pull-ups
Dumbbell rows 3x10-12
CG Underhand Pull-ups 3x10-12

changes above

for the two first lifts of each day do this

week 1: 3x10-12 @ 1 min RI
week 2: 4x8 @ 90sec RI
week 3: 5x5 @ 2 Min RI

**P-funk** · 12-03-2006, 11:09 AM

Quote:

Originally Posted by mike456

changes above

for the two first lifts of each day do this

week 1: 3x10-12 @ 1 min RI
week 2: 4x8 @ 90sec RI
week 3: 5x5 @ 2 Min RI

week three I would go with 3x5.

5x5 is 25 total reps, so basically you are doing more volume than the week before, AND increasing intensity. that would be tough for most people.

JackBauer121 · 12-03-2006, 08:05 PM

well with all the help im gonna start my new workout tomorrow. hopefilly it goes well. if i have any more questions or anything ill post. and if anyone else has anything to say feel free

Witchblade · 12-04-2006, 02:40 PM

Unilateral movements are movements done with 1 arm or 1 leg.

12-02-2006, 11:01 PM	#1
JackBauer121 Registered User Join Date: Feb 2006 Posts: 9	want to try new workout plan. need help BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com im 16 and have been working out for about a year and a half. i've read about the push/pull/legs workout and tried to draw up my own workout plan but i need some help. please tell me what you think i should change/add/remove. thanks. Push: Chest: Bench press: 4x8,6,4,2 Incline: 3x8,6,4 Fly's:3x8 Shoulders: Military press: 4x10,8,6,4 Shrugs: 4x10 Triceps: Dips: 4x10 Cg bench press: 3x8,6,4 Legs: quads Squats: 4x10,8,6,4 Leg press: 3x8,6,4 hamstrings Stiff leg Deadlifts: 3x10,8,6 Leg curls: 3x8 Pull: back Bent over rows: 4x8,6,4,2 Dumbbell rows: 3x8,6,4 Pull-ups: 3x10 Pull downs: 4x10,8,6,4 Biceps: Dumbbells curls: 3x10,8,8

12-03-2006, 06:31 AM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,219 Photos: 2	Lower the volume. You should have something like 4 compound + 3 isolation movements per workout. Also, add a unilateral movement to your leg day and replace the stifflegged by regulars. Do the big compound movements, like squats, bench and deads first and save the isolation stuff for later on. Maybe add something for the calves. If you're already doing incline, I'd switch the military press to something more focused on the medial delts and something with dumbells. Standing dumbell press for example. I see no need for shrugs unless you want big upper traps. Replace the close grip bench by a triceps isolation exercise like skullcrushers. On pull day I'd add more variety (push day too, less benching). You have 2 similar rows and 2 similar pullup variants. Seated cable rows and face pulls are great. Chins and wide grip pullups are more diverse too. That's my 2 cents.
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12-04-2006, 02:40 PM	#7
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,219 Photos: 2	Unilateral movements are movements done with 1 arm or 1 leg.
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12-03-2006, 08:30 AM	#3
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	[quote=Witchblade;1517019]Lower the volume. You should have something like 4 compound + 3 isolation movements per workout. Also, add a unilateral movement to your leg day and replace the stifflegged by regulars. If you're already doing incline, I'd switch the military press to something more focused on the medial delts and something with dumbells. Standing dumbell press for example. QUOTE] What is a unilateral movement? Could he switch the incline bench to decline and keep the military press in? thanksssss

12-03-2006, 08:05 PM	#6
JackBauer121 Registered User Join Date: Feb 2006 Posts: 9	well with all the help im gonna start my new workout tomorrow. hopefilly it goes well. if i have any more questions or anything ill post. and if anyone else has anything to say feel free