Thread: best way to go?

OK let me start off with that I enjoy WO with P/RR/S. I am never bored and have made gains. Recently (about 6 months ago ro so) I reconfigured my P/RR/S around a Push/pull/legs exercise arrangement. It goes like this:

Back/Bis
Legs
Chest/delts/tris

Not too complicated. So basically I do my pulls (back/bis) on Monday, Thursday is legs, and Friday is push (chest, delts and tris). Now the only switch up is that I do lateral raises on pull day and OH presses on push day. So my delts get hit twice a week, but with different movements. Tuesdays I do some core work and cardio (planks, crunches, jump rope, heavy back work, ride a bike, etc.).

So take your individual muscle exercises and group them into push/pull/legs. I had to cut down a little on push as the WO was over an hour. Hence the lat raises on pull day. Also since most of the back excersies works your bis and chest exercises works your tris I have cut those exercises and sets to a max of 4 for Bis and 4 for Tris. So all my WO are under an hour.

Originally Posted by Scarface30

I'm new when it comes to the P/RR/S workout and have only been lifting for a year or more now and I have a couple questions. I have a P/RR/S routine made up, and it consists of doing certain body parts on certain days i.e. back one day chest the next and so on. but have heard a lot about the push/pull/legs and mixing it up with the P/RR/S. I was just wondering what might be the best way to go to put on some more weight between those 2? and a lot of people say when doing just single body parts to go no more than 12 sets per workout. this is probably a dumb question but should that still be the rule to go by for push/pull/legs where in one day you'd have chest,shoulders, tris to workout and back and bis another day?

how many sets would you recommend for back on pull, and chest on push day?

Originally Posted by Scarface30

how many sets would you recommend for back on pull, and chest on push day?

I only know what works for me at 49 yrs young. Your mileage may vary. Here is my current RR routine:


Back RR Date:_____________ Start Time:________ End Time:_________
2 Sets Wide Grip Pull Downs 7-9 reps – 150#___________________
2 Sets Dumbbell Row 8-10 reps – 95#____________________
2 Sets Wide Grip Cable Row 10-12 reps – 125#______________
3 Sets Deadlifts – 8-12 reps – 325# _______________
2 Sets Cable Lat Raises 10-12 reps – 15#____
2 Sets DB Curl Incline 7-9 reps 40#_______
2 Sets Preacher Curls 10-12 reps – Blk Z-bar plus 25#_______

Core/Cardio Date: ___________
Planks – 3 sets 30 second sets, 30 second rest
SitUps 2 sets 20 reps
Jump rope 40 jumps 5 sets, 30 second rest
Ride bike – 20 minutes

Legs RR Date:_____________ Start Time:________ End Time:_________
4 Sets Squat 7-9 reps – 225#_______205#_________
3 Set Bench Lunges 9-12 reps – (push off heel) ______________
2 Sets Standing Calf Raises 10-15 reps – 290#_______________pause at top and bottom


Chest/Tri’s RR Date:_____________ Start Time:________ End Time:_________
2 Sets BB Incline Press 7-9 reps – 195#_______
3 Sets DB Bench Press 10-12 reps – 75#_____65#_____
2 Sets Standing DB Press 7-9 reps – 45#_________
2 Sets Rope Tri-press 7-9 reps – 85#____________________
2 Sets Skull Crusher 10-15 reps – bar plus 40#_________