Thread: Number of sets.....

Saying the amount of sets you are doing means nothing, just gives a very general idea of what you are doing. What are you doing in those sets?

4 sessions a week:

P/RR/S –UPPER/LOWER ROUTINE:

Power:

Upper No.1:

1. Bench Press - 4 x 4-6
2. DB Shoulder Press – 4 x 4-6
3. BO Rows – 4 x 4-6
4. Bicep Curl – 2 x 6-8
5. CGBP – 3 x 6-8

Lower No.1:

1. Squats – 3 x 4-6
2. Cleans – 3 x 4-6
3. SLDL – 3 x 4-6
4. Calve Raise – 3 x 10-12
5. BB Shrugs 2 x 8-10

Upper No.2:

1. Incline Press – 4 x 4-6
2. Weighted Dips (WG) 3 x 4-6
3. Weighted Pull Up’s 4 x 4-6
4. Seated Military Press 4 x 4-6
5. Hammer Curl Bar – 2 x 6-8

Lower No.2:

1. Deadlifts – 3 x 4-6
2. Front Squats– 3 x 4-6
3. High Pulls – 3 x 4-6
4. Calve Raises 3 x 4-6
5. Partial Cleans 2/3 x 4-6

Rep Range:

Upper No.1:

1. Bench Press 4 x 7-9
2. T-Bar Rows 4 x 10-12
3. Lat Raise – 3 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 3 x 10-12

Lower No.1:

1. Olympic Squats 4 x 7-9
2. Push Press 4 x 7-9
3. Leg Press 3 x 10-12
4. Calve Raises 3 x 13-15
5. Seated DB Shrugs – 2 x 10-12

Upper No.2:

1. Incline Press – 4 x 7-9
2. Decline Press – 3 x 13-15
3. Low Row (WG) – 4 x 10-12
4. DB Press 4 x 10-12
5. Hammer Curls– 2 x 7-9

Lower No.2:

1. Deadlifts (WG) 4 x 7-9
2. Cleans 4 x 10-12
3. Good Mornings 3 x 10-12
4. Smith Machine Calve Raise 3 x 13-15
5. BB CG up-right row 2 x 13-15

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 4 x 8-10
3. Full BO Row (DS) 4 x 8-10
4. Seated DB Curls (DB) 2 x 8-10
5. Push Downs (DS) 3 x 8-10

Lower No.1:

1. Sumo Squats SS with Narrow Squats 3 x 8-10
2. High Pulls SS with SLDL 3 x 8-10
3. Leg Extension (DS) 2 x 8-10
4. Lying Leg Curls 2 x 8-10
5. Calve Raises (TDS) 3 x 8-10
6. DB Shrugs (DS) 2 x 8-10




Upper No.2:

1. Incline Press SS with Incline Flyes 3/4 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Lat PD SS with SALPD 4 x 8-10
4. Machine Shoulder Press 4 x 8-10
5. DB Hammer Curls (DS) 2 x 8-10


Lower No.2:

1. Deadlifts SS Push Press 3 x 8-10
2. Cleans SS Front Squats 3 x 8-10
3. Good Mornings (DS) 2 x 8-10
4. DB Step Up’s (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10
6. Hammer Strength Shrugs (DS) 2 x 8-10

Originally Posted by danchubbz

4 sessions a week:

P/RR/S –UPPER/LOWER ROUTINE:

Power:

Upper No.1:

1. Bench Press - 4 x 4-6
2. DB Shoulder Press – 4 x 4-6
3. BO Rows – 4 x 4-6
4. Bicep Curl – 2 x 6-8
5. CGBP – 3 x 6-8

you have 12 pressing movements and only 4 pulling, balance that out.

Lower No.1:

1. Squats – 3 x 4-6
2. Cleans – 3 x 4-6
3. SLDL – 3 x 4-6
4. Calve Raise – 3 x 10-12
5. BB Shrugs 2 x 8-10

this looks fine, but why are shrugs on lower?
also, cleans are a very techniqual movements and I would def. move those before anything else. Do don't want your form to go sloppy.

Upper No.2:

1. Incline Press – 4 x 4-6
2. Weighted Dips (WG) 3 x 4-6
3. Weighted Pull Up’s 4 x 4-6
4. Seated Military Press 4 x 4-6
5. Hammer Curl Bar – 2 x 6-8

again, way more pressing that pulling, think balance.

Lower No.2:

1. Deadlifts – 3 x 4-6
2. Front Squats– 3 x 4-6
3. High Pulls – 3 x 4-6
4. Calve Raises 3 x 4-6
5. Partial Cleans 2/3 x 4-6

this looks fine, but why put cleans at the end? They should be priotitized

Rep Range:

Upper No.1:

1. Bench Press 4 x 7-9
2. T-Bar Rows 4 x 10-12
3. Lat Raise – 3 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 3 x 10-12

looks fine

Lower No.1:

1. Olympic Squats 4 x 7-9
2. Push Press 4 x 7-9
3. Leg Press 3 x 10-12
4. Calve Raises 3 x 13-15
5. Seated DB Shrugs – 2 x 10-12

push press and shrugs on a lower day? From the way I've been seeing things you are going to overtrain your upper body, especially shoulders

Upper No.2:

1. Incline Press – 4 x 7-9
2. Decline Press – 3 x 13-15
3. Low Row (WG) – 4 x 10-12
4. DB Press 4 x 10-12
5. Hammer Curls– 2 x 7-9

balance

Lower No.2:

1. Deadlifts (WG) 4 x 7-9
2. Cleans 4 x 10-12
3. Good Mornings 3 x 10-12
4. Smith Machine Calve Raise 3 x 13-15
5. BB CG up-right row 2 x 13-15

looks good, but cleans before anything, upright rows on lower?

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 4 x 8-10
3. Full BO Row (DS) 4 x 8-10
4. Seated DB Curls (DB) 2 x 8-10
5. Push Downs (DS) 3 x 8-10



Lower No.1:

1. Sumo Squats SS with Narrow Squats 3 x 8-10
2. High Pulls SS with SLDL 3 x 8-10
3. Leg Extension (DS) 2 x 8-10
4. Lying Leg Curls 2 x 8-10
5. Calve Raises (TDS) 3 x 8-10
6. DB Shrugs (DS) 2 x 8-10




Upper No.2:

1. Incline Press SS with Incline Flyes 3/4 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Lat PD SS with SALPD 4 x 8-10
4. Machine Shoulder Press 4 x 8-10
5. DB Hammer Curls (DS) 2 x 8-10


Lower No.2:

1. Deadlifts SS Push Press 3 x 8-10
2. Cleans SS Front Squats 3 x 8-10
3. Good Mornings (DS) 2 x 8-10
4. DB Step Up’s (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10
6. Hammer Strength Shrugs (DS) 2 x 8-10

It definintely needs some revamping, it isn't horrible though. You are doing a ton of upperbody work. It seems like you are putting alot of focus on your shoulders/traps. More is not better, especially with your shoulders, they are a fairly small "muscle group". Avoid overtraining, remember that deadlifts and cleans aren't strictly lower body. Nothing really is, but those especially.

and balance balance balance!

Power:

Upper No.1:

1. Bench Press - 4 x 4-6
2. DB Shoulder Press – 4 x 4-6
3. BO Rows – 4 x 4-6
4. Bicep Curl – 2 x 6-8
5. CGBP – 2 x 6-8

Lower No.1:

1. Squats – 4 x 4-6
2. Cleans – 4 x 4-6
3. SLDL – 3 x 4-6
4. Calve Raise – 3 x 10-12


Upper No.2:

1. Incline Press – 3 x 4-6
2. Weighted Dips (WG) 3 x 4-6
3. Weighted Pull Up’s 4 x 4-6
4. Seated Military Press 3 x 4-6
5. Hammer Curl Bar – 2 x 6-8

Lower No.2:

1. Deadlifts – 4 x 4-6
2. Front Squats– 4 x 4-6
3. High Pulls – 3 x 4-6
4. Calve Raises 3 x 4-6

Rep Range:

Upper No.1:

1. Bench Press 4 x 7-9
2. T-Bar Rows 4 x 10-12
3. Lat Raise – 3 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 3 x 10-12


Lower No.1:

1. Olympic Squats 3 x 7-9
2. Push Press 3 x 7-9
3. Leg Press 2 x 10-12
4. SLDL 2 x 10-12
5. Calve Raises 3 x 13-15

Upper No.2:

1. Incline Press – 3 x 7-9
2. Decline Press – 3 x 13-15
3. Low Row (WG) – 4 x 10-12
4. DB Press 3 x 10-12
5. Hammer Curls– 2 x 7-9

Lower No.2:

1. Deadlifts (WG) 4 x 7-9
2. Cleans 3 x 7-9
3. Good Mornings 3 x 10-12
4. Smith Machine Calve Raise 3 x 13-15

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 4 x 8-10
3. Full BO Row (DS) 4 x 8-10
4. Seated DB Curls (DB) 2 x 8-10
5. Push Downs (DS) 2 x 8-10

Lower No.1:

1. Sumo Squats SS with Narrow Squats 3 x 8-10
2. High Pulls SS with SLDL 3 x 8-10
3. Leg Extension (DS) 2 x 8-10
4. Lying Leg Curls 2 x 8-10
5. Calve Raises (TDS) 3 x 8-10






Upper No.2:

1. Incline Press SS with Incline Flyes 3 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Lat PD SS with SALPD 4 x 8-10
4. Machine Shoulder Press 3 x 8-10
5. DB Hammer Curls (DS) 2 x 8-10


Lower No.2:

1. Deadlifts SS Push Press 3 x 8-10
2. Cleans SS Front Squats 3 x 8-10
3. Good Mornings (DS) 2 x 8-10
4. DB Step Up’s (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10

Cheers for the feedback mate, I've made some adjustments like scrapping the trap isolation exercises out, the reason I added them with lower was to bring down the number of sets on upper and since they were being hit with cleans and so on I thought it might work, anyway their history now.

I still haven't got cleans as my first exercise on lower as I feel I need to put most of my energy into squats and in the past this has worked well for me.

Also I still haven't completely balanced out the push pull no. of sets but with the bodyparts I want to hit its as close I could get! Also there's a lot of pulling exercises on lower so should ok.

Once again all feedback most welcome, thanks

So u guys think my ammended WO routine looks better now?

I still say not enough pulling movements for the upper body.

Originally Posted by CowPimp

I still say not enough pulling movements for the upper body.

yeah it's hard to match em in the upper WO because chest, shoulders and triceps are push and only back and biceps are pulls, don't u think though that doing more pulling movements with legs, e.g. deads, cleans etc will compensate for this?

why is this so hard?

Look at the program.

For every push exercise, have a pull exercise. It is that simple!

Originally Posted by P-funk

why is this so hard?

Look at the program.

For every push exercise, have a pull exercise. It is that simple!

I know what your saying mate but on upper I'd be doing a hell of a lot of back and bicep exercises to match with the number of chest, shoulders and triceps sets.

Originally Posted by danchubbz

I know what your saying mate but on upper I'd be doing a hell of a lot of back and bicep exercises to match with the number of chest, shoulders and triceps sets.

How so?

Looks:

Day1:

vertical push
vertical pull
horizontal push
horizontal pull
bicep curls


Day2:
horizontal push
horizontal pull
vertical push
vertical pull
tricep pressdown

well not getting very far with this routine with u guys!!!!

What if I was to do a full body WO instead, 4 days a week I wanna weight train, what do u think of the following routine:

Workout 1:

1. Parallel Squats – 4 x 4
2. DB Bench Press – 4 x 6
3. Military BB Press – 4 x 8
4. Low Row – 4 x 10

Workout 2:

1. Deadlifts - 4 x 6
2. Weighted Dips – 4 x 8
3. Cleans – 4 x 6
4. B/O Row – 4 x 4

Workout 3:

1. Olympic Squats – 4 x 8
2. Incline DB Press – 4 x 10
3. Seated DB Press – 4 x 10
4. Weighted Pull Up’s – 4 x 8

Workout 4:

1. SLDL – 4 x 10
2. BB Bench Press or DB Flye– 4 x 4
3. Push Press 4 x 8
4. T-Bar Row – 4 x 6

The above is just an example not the finished article by any means!

Originally Posted by danchubbz

well not getting very far with this routine with u guys!!!!

What if I was to do a full body WO instead, 4 days a week I wanna weight train, what do u think of the following routine:

Workout 1:

1. Parallel Squats – 4 x 4
2. DB Bench Press – 4 x 6 PUSH
3. Military BB Press – 4 x 8 PUSH
4. Low Row – 4 x 10 Pull

Workout 2:

1. Deadlifts - 4 x 6
2. Weighted Dips – 4 x 8 PUSH
3. Cleans – 4 x 6
4. B/O Row – 4 x 4 Pull

Workout 3:

1. Olympic Squats – 4 x 8
2. Incline DB Press – 4 x 10 PUSH
3. Seated DB Press – 4 x 10 PUSH
4. Weighted Pull Up’s – 4 x 8 Pull

Workout 4:

1. SLDL – 4 x 10
2. BB Bench Press or DB Flye– 4 x 4 PUSH
3. Push Press 4 x 8 PUSH
4. T-Bar Row – 4 x 6 Pull

The above is just an example not the finished article by any means!

Add them up!!


Push = 7 exercises - 216 total sets

Pull = 4 exercises - 112 sets


Honestly, was that really difficult?

wouldn't u count cleans, deadlifts and SLDL as pulling exercises?

PULL:

T-bar Rows
Bent Over Rows
Dumbell Rows
Supine Rows
Chin Ups
Pull Ups
Lat Pulldowns

Deadlifts
RDLs
One Leg RDLs
Good Mornings
Glute Ham Raises
Leg Curls
SLDLs

PUSH:

Dips
Bench Press
Overhead Press
Push Ups
Flys
Skullcrushers
Overhead Triceps Extensions

Back Squats
Front Squats
Bulgarian Squats
Lunges
Split Squats
Step Ups
Leg Extensions

***

Take your pick!!!

Originally Posted by danchubbz

wouldn't u count cleans, deadlifts and SLDL as pulling exercises?

yes, LOWER BODY pulling exercises.

what about a 3 day split summin like this:

WO1

-Squats - 4 sets
-bench press -4 sets
-rack deads - 3 sets
-pull ups - 3 sets
-DB shoulder press - 3 sets

WO2

-Deads - 4 sets
-Dips - 3 sets
-B/O Rows - 3 sets
-Military Press - 3 sets
-Low Row - 3 sets

WO3

-Cleans - 4 sets
-DB Incline press - 3 sets
-Push Press - 3 sets
-SLDL - 3 sets
-DB Row - 3 sets

again just a template,

Still the same deal pretty much. Think of it like this. If you can't get away from body parts, then don't think of back as one body part. Split it into two: back width and back thickness. Back width means pullups/chinups. Back thickness means rowing.

Also, remember, dips and CG bench press are not "tricep movements." They are compound pressing movements, and you should consider them as such. Call CG bench and dips chest movements if it helps.

Originally Posted by CowPimp

Still the same deal pretty much. Think of it like this. If you can't get away from body parts, then don't think of back as one body part. Split it into two: back width and back thickness. Back width means pullups/chinups. Back thickness means rowing.

Also, remember, dips and CG bench press are not "tricep movements." They are compound pressing movements, and you should consider them as such. Call CG bench and dips chest movements if it helps.

Cheers pal, I hope the ammended WO below should add up:

WO1

-Parallel Squats - 4 x 4-6
-bench press -4 x 4-6 push
-rack deads - 4 x 4-6 pull
-pull ups (WG)- 3 x 6-8 pull
-DB shoulder press - 3 x 8-10 push

WO2

-Deads - 4 x 3-5
-Dips - 3 x 6-8 push
-B/O Rows - 4 x 4-6 pull
-Military Press - 4 x 6-8 push
-Low Row (WG) - 3 x 8-10 pull

WO3

-Cleans - 3 x 3-5
-DB Incline press - 3 x8-10 push
-Push Press - 3 x 3-5 push
-Olympic Squats - 3 x 8-10
-Pull Ups (WG) - 3 x 4-6 pull
-T-Bar Row (CG) 3 x 10-12 pull

By jove, i think he's got it!

Originally Posted by Gazhole

By jove, i think he's got it!

LOL, slow starter that's all!!!

do u guys think 18 sets is a bit too high per session even with only doing 3 sessions a week with a minimum of 48 hrs.rest between.

Would it be better to knock a couple off or would it be ok to go ahead with this?

Originally Posted by danchubbz

do u guys think 18 sets is a bit too high per session even with only doing 3 sessions a week with a minimum of 48 hrs.rest between.

Would it be better to knock a couple off or would it be ok to go ahead with this?

I think 18 sets is fine. You might want to look into some form of periodization though, Cowpimp's articles have some stuff on that in them.

this is an exact example of why people should train movements not bodyparts.

They think there training movements just cause they name the day push, and pull, but in their head they are still thinking push means chest, triceps, and shoulders, and pull means back, and biceps. When making a program just throw away all that bodypart shit. Just thing horizontal pull and push, Vertical Pull and push, and Quad-dominant, Hip-Dominant. Thats it!!

Originally Posted by mike456

this is an exact example of why people should train movements not bodyparts.

They think there training movements just cause they name the day push, and pull, but in their head they are still thinking push means chest, triceps, and shoulders, and pull means back, and biceps. When making a program just throw away all that bodypart shit. Just thing horizontal pull and push, Vertical Pull and push, and Quad-dominant, Hip-Dominant. Thats it!!

Its surprisingly simple that way. I hated trying to figure out "Okay...so if i have 3 bicep exercises there, a lat exercise there..." and ending up with a 9 day week.

Looks better. I don't consider rack pulls and upper body pull, but it's not a bad choice really.