New Routine Push Pull: Grade it

[tyman502]

Hello everyone, thanks again for everybody???s constructive criticism and help with a new routine. Im going to go with a 2 day split routine with a push pull system. Mondays and Thursdays will be set aside for a push routine. While Tuesdays and Fridays will be used for a pull routine. Here is what I came up so far.



Mondays and Thursdays ( push)

Bench Press-132(10 reps)
Bench Press-152(8 reps)
Bench Press-172(6 reps)

Seated Leg Press-180(10 reps)
Seated Leg Press-360(8 reps)
Seated Leg Press-450(6 reps)

Dumbbell Flys-15's (10 Reps)
Dumbbell Flys-30's (8 reps)
Dumbbell Flys-40's (6 reps)

Dumbbell Lunge-30's (10 reps)
Dumbbell Lunge-35's(8 reps)
Dumbbell Lunge-45's(6 reps)

Dumbbell Shoulder Press-40's(10 reps)
Dumbbell Shoulder Press-50's(8 reps)
Dumbbell Shoulder Press-55's(6 reps)

45 Degree Calf Press(on same machine as Seated Leg Press)-180(10 reps)
-270(8 reps)
-270(8 reps)

Tricep Press down-120(10 reps)
Tricep Press down-140(8 reps)
Tricep Press down-160(6 reps)

Barbell Lying Tricep Extension-45(10 reps)
Barbell Lying Tricep Extension-65(8 reps)
Barbell Lying Tricep Extension-75(6 reps)


Tuesdays and Fridays(Pull)

Cable Front Pulldown-120(10 reps)
Cable Front Pulldown-140(8 reps)
Cable Front Pulldown-170(6 reps)

Cable Rear Pulldown-130(10 reps)
Cable Rear Pulldown-150(8 reps)
Cable Rear Pulldown-170(6 reps)

Seated Leg Curl-150(10 reps)
Seated Leg Curl-170(8 reps)
Seated Leg Curl-190(6-8 reps)

Seated High Row-160(10 reps)
Seated High Row-200(8 reps)
Seated High Row-220(6 reps)

Barbell Upright Row-45(10 reps)
Barbell Upright Row-85(8 reps)
Barbell Upright Row-90(6-8 reps)

Bicep Curl with Barbells-25's(10 reps)
Bicep Curl with Barbells-35's(8 reps)
Bicep Curl with Barbells-40's(6 reps)

Abs and Obloquies

 

[JordanMang]

18 sets X 60 sec for rest + 30 for actual lift = 27 minutes of actual lifting. Now, add in the time it takes you too stretch and warm up & shower, maybe do some cardio etc and you're looking at a lot of time in the gym. Just saying so.

 

[John Rambo]

27 minutes "actual lifting" does not seem very long to me!

 

[MyK]

its OK! C+
what equipment do you have available??

 

[TheCurse]

dont we have some stickies around here somewheres ....

 

[MyK]

dont we have some stickies around here somewheres ....

I can never find them, someone should stick them to the top of the page!

 

[CowPimp]

You're lacking any movements that are primarily hip extension, such as a deadlift or good morning variation. I would get at least one into the program on pull day.

I would probably drop one of the tricep exercises you do on push day in the interest of time, but if you can get through the workout in a reasonable amount of time then that's cool.

I say drop the upright rows and do another more traditional rowing movement. Scapular retraction is a grossly underused articulation. Most people need this in spades because of all the sitting they do.

Rear pulldowns are unnecessary in my opinion. Externally rotating and abducting your shoulders 90 degrees is generally considered an at risk position. However, you don't do any back squats, so that does reduce the stress placed on your shoulders in this regard. Nonetheless, I would stick in a chinup/pullup variation instead.

I would do your flys after the lunging and overhead pressing. No need to put that first, unless you feel that your chest is lagging horribly.

 

[tyman502]

Thanks guys for the help so far i will do a varaiton of benching also and i do need to drop the leg press and do a tradional squat. I will also switch the flys up too. Thanks and i hope to start this program on Monday. Tell you what i think of it so far later.
Tyler

 

[GFR]

Hello everyone, thanks again for everybody???s constructive criticism and help with a new routine. Im going to go with a 2 day split routine with a push pull system. Mondays and Thursdays will be set aside for a push routine. While Tuesdays and Fridays will be used for a pull routine. Here is what I came up so far.



Mondays and Thursdays ( push)

Bench Press-132(10 reps)
Bench Press-152(8 reps)
Bench Press-172(6 reps)

Seated Leg Press-180(10 reps)
Seated Leg Press-360(8 reps)
Seated Leg Press-450(6 reps)

Dumbbell Flys-15's (10 Reps)
Dumbbell Flys-30's (8 reps)
Dumbbell Flys-40's (6 reps)

Dumbbell Lunge-30's (10 reps)
Dumbbell Lunge-35's(8 reps)
Dumbbell Lunge-45's(6 reps)

Dumbbell Shoulder Press-40's(10 reps)
Dumbbell Shoulder Press-50's(8 reps)
Dumbbell Shoulder Press-55's(6 reps)

45 Degree Calf Press(on same machine as Seated Leg Press)-180(10 reps)
-270(8 reps)
-270(8 reps)

Tricep Press down-120(10 reps)
Tricep Press down-140(8 reps)
Tricep Press down-160(6 reps)

Barbell Lying Tricep Extension-45(10 reps)
Barbell Lying Tricep Extension-65(8 reps)
Barbell Lying Tricep Extension-75(6 reps)


Tuesdays and Fridays(Pull)

Cable Front Pulldown-120(10 reps)
Cable Front Pulldown-140(8 reps)
Cable Front Pulldown-170(6 reps)

Cable Rear Pulldown-130(10 reps)
Cable Rear Pulldown-150(8 reps)
Cable Rear Pulldown-170(6 reps)

Seated Leg Curl-150(10 reps)
Seated Leg Curl-170(8 reps)
Seated Leg Curl-190(6-8 reps)

Seated High Row-160(10 reps)
Seated High Row-200(8 reps)
Seated High Row-220(6 reps)

Barbell Upright Row-45(10 reps)
Barbell Upright Row-85(8 reps)
Barbell Upright Row-90(6-8 reps)

Bicep Curl with Barbells-25's(10 reps)
Bicep Curl with Barbells-35's(8 reps)
Bicep Curl with Barbells-40's(6 reps)

Abs and Obloquies

C-

 

[tyman502]

Wow thats seems like somewhat of a good grade to get form Foreman.

 

[Goodfella9783]

Good Luck man, hope all goes well ...

 

[tyman502]

Good results

Hello everyone and how are you all doing? Well i have tried my new workout for a week know and what can i say. I absolutley love it, i get in the gym at about 3:45 and leave around 5. It seems to be working very well and i have already gotten through the plateau i expeinced with my bench. Just letting you all know how it is going. And by the way i changed the leg presses to squats. Thanks men.
Tyler

 

[tyman502]

Any new suggestions?

 

[Double D]

Glad to hear you are breaking through your sticking points. I think that I would rather group exercises like you got bench then leg press then back to a chest movement. I would rather keep chest together then go to a leg movement. But thats just my 2 cents.

 

[thebarbarianway]

Tyman502... remember...

The goal of any training routine is not to design the perfect routine but simply optimize recovery for the whole body as well as individual body parts as much as possible. While focusing on improving weaknesses and balancing out your physique!

Does your program meet these requirements? If so, than you have a 'good' program!