Pull/Push/Legs regime using free weights

[ssaurya@hammer.]

Hi all,
Has anybody got exercise plans for Pull/Push/Legs regime using free weights?
Thanks

 

[Gazhole]

Check out the stickies at the top of the training forum, theres a lot of information up there if you havent read already.

Basically just get a good selection of compound movements, maybe one or two isolations in there if needed.

Read the stickies!

 

[mike456]

Push
Bench
Overhead Press
CG Bench
DB Extensions

Pull
BB Bent Over Row
Pull-ups
DB One-arm Row
BB Curls

Legs
ATF Squats
RDL
calves
Abs

 

[Bakerboy]

Or something like this couls work too...

Push
Flat Bench Press
Overhead Press
CG Bench Press
DB Extensions

Pull
Deadlifts
BB Bent Over Rows
Pull-ups
Incline DB Hammer curls

Legs
ATG Back Squats and or Front Squats
RDL'S
Standing calf raises 10-15 reps 3 sets
Planks

Rotate between 3 sets of 8-10 reps and 4 sets of 5-6 reps except for calf raises

 

[mike456]

Bakerboy- Why do you have deadlifts on pull day? they are a leg exercise.

 

[Bakerboy]

Bakerboy- Why do you have deadlifts on pull day? they are a leg exercise.

They can go on either day. I did it that way so that you work your legs twice a week instead of just once. Deadlifts work more than just your hams and lower back. http://www.bodybuilding.com/fun/drobson101.htm
Also by placing deadlifts on your pull day allows you to focus more on your squats on leg day.

 

[CowPimp]

http://www.ironmagazineforums.com/showthread.php?t=60738

http://www.ironmagazineforums.com/showthread.php?t=60741

 

[911=InsideJob]

If someone can come up with a leg routine using free weights, I'd love to hear about it. hehe

 

[mike456]

If someone can come up with a leg routine using free weights, I'd love to hear about it. hehe

whats funny about that? what the hell are you talking about?
Squats
Lunges
Bulgarian Squats
Deadlifts
RDL
SLDL

Those are the best leg exercises and they are all done with free weights...

 

[chico1st]

what the heck are :
RDL
(front / back squats) as oppsed to ATG squats
CG bench press
i cant figure it out
thanks

 

[Bakerboy]

RDL's - romanian deadlifts
Front squats- you place the BB across the front of your shoulders
Back squats- the regular kind with the bar across your upper back
ATG- squatting past paralel until your butt is almost touches the floor
CG bench press- close grip bench press, 6" space or less between your hands

 

[911=InsideJob]

whats funny about that? what the hell are you talking about?
Squats
Lunges
Bulgarian Squats
Deadlifts
RDL
SLDL

Those are the best leg exercises and they are all done with free weights...

Oh shit your right. Wasn't thinking.

 

[camarosuper6]

I do WSB type work, where I have two Max Effort days, and two dynamic effort days using various exercises.

I follow them up with a DC's training.

Each bodypart, 2 x in 8 days or so.

 

[Tough Old Man]

Bakerboy- Why do you have deadlifts on pull day? they are a leg exercise.

Deads work 75% of all your muscles. So there's no reason you can't do them on pull day.

I can say if you go heavy enough on squats, it would be tough to go heavy on Deads. Once I work my legs, I'm wasted for the day. So I prefer Deads on pull days myself.

Not only that, if you look at 99% of 3 day P/L routines you'll see the following

Mon: Squats

Wed: Chest

Fri: Deadlifts

 

[CowPimp]

Deads work 75% of all your muscles. So there's no reason you can't do them on pull day.

I can say if you go heavy enough on squats, it would be tough to go heavy on Deads. Once I work my legs, I'm wasted for the day. So I prefer Deads on pull days myself.

I understand this reasoning. Deadlifts and squats are a lot to handle on one day. Of course, if that's the way you feel, then you might as well be doing full body workouts instead of splits.

Not only that, if you look at 99% of 3 day P/L routines you'll see the following

Mon: Squats

Wed: Chest

Fri: Deadlifts

This is apples to oranges. Powerlifters train movements; it's a different way of structuring things.