push/pull split

[don_juan]

Hi, I have been working out for the last 8 years on and off and am getting into it again. I have started doing a push/pull workout to work each muscle twice a week. My goal is pretty much to get leaner. Please comment on it and let me know if I should make any changes.

Thanks in advance

Day 1 - Pull
Sets Reps
A1: Deat lifts 4 8 to 10
A2: Weighted Pull-ups 4 8 to 10
B1: seated rows 4 8 to 10
B2: Good mornings 4 8 to 10
C1: Face pulls 3 10
C: Supported DB Curls 3 8 to 10

Day 2 - Push
A1: Front Squat 4 8 to 10
A2: Incline Bench 4 8 to 10
B1:Cable cross overs 4 8 to 10
B2: Leg press Calf Extensions 4 8 to 10
B1: Overhead Press/Military 4 8 to 10
C: Weighted Dips 4 8 to 10

Day 3 - Cardio/Abs

Day 4 - Pull
A1. Romanian Dead Lifts 4 8 to 10
A2. Barbell or Dumbbell Rows4 8 to 10
B1: Unilateral DB Shrugs 4 8 to 10
B2: Leg Curls (back part) 4 8 to 10
C1: Reverse-Grip EZ Curls 4 8 to 10
C2: Rear Delt Flyes 4 8 to 10

Day 5 - Push
A: Leg Press 4 8 to 10
B1: Bulgarian Squats 4 8 to 10
B2: incline DB Press 4 8 to 10
C1: DB Flyes 4 8 to 10
C2: bb scull crushers 4 8 to 10
D1: Dumbbell Lateral Raises 4 8 to 10
D2: Overhead Barbell Shrugs 4 8 to 10

Day 6 - Cardio/Abs

Day 7 - Rest

 

[KelJu]

I would would move legs out of your push/pull and give them their own day. This will add an extra day or two between hitting the same muscle groups in your rotation.

 

[unclem]

i think you need to add close grip benches to that. i agree with the guy above me do legs and calfs on its own day. you need to do more ab and cardio work. i train abs everyday but wkends off. i do 4 days on 2 days off. it seems like quite a bit for 1 day. if you do deads it tears you up. maybe you could split some up and go to the 2xs a day, after you go home eat get a rest then eat again then gym again. thats wat i do most of the time. so its 8 yrs hardly on so your starting over. yeah what is the most time you have put in without missing? yrs or weeks or months?

 

[don_juan]

when moving legs to its own day, do I still do the deadlifts on back day or also on leg day, and when should I do close grip bench? first or second push day?

 

[FMJ]

Do your deadlifts on your leg day, after all it's a hamstring movement not a back movement.

 

[Phineas]

Do your deadlifts on your leg day, after all it's a hamstring movement not a back movement.

 

[KelJu]

Do your deadlifts on your leg day, after all it's a hamstring movement not a back movement.

I disagree. I think it uses both equally and could be a leg or a pull oversize.

 

[joboco]

No way Evan I know that's not good. I'd say you need at least 48 hours between leg's and Deadlift.

 

[Gazhole]

Deadlifts are actually mostly targeting the triceps of the person next to you.

 

[PushAndPull]

Wow, now that's quite a weekly routine.
How long have you currently been training for?
How old are you?
What's your diet like?
Are you using AAS?

My thoughts so far. This routine is completely overkill. Not to mention you're trying to get leaner, so that likely means your consuming less than maintenance calories, which means you'll recover even slower than normal. So my first impression, find a more realistic routine.

 

[Built]

when moving legs to its own day, do I still do the deadlifts on back day or also on leg day, and when should I do close grip bench? first or second push day?

You could choose to do RDLs on leg day, and stuff like off the floor deads or rack pulls on back day.

Do your deadlifts on your leg day, after all it's a hamstring movement not a back movement.

Deads work the posterior chain. Some types work the back more, some work the hams more but every type works the whole chain.

No way Evan I know that's not good. I'd say you need at least 48 hours between leg's and Deadlift.

Really? I must have been doing it wrong all these years!

Deadlifts are actually mostly targeting the triceps of the person next to you.

Gazhole, my respect for you continually grows.

 

[KelJu]

Deadlifts are actually mostly targeting the triceps of the person next to you.

I don't get it.

 

[Built]

Deadlifts are actually mostly targeting the triceps of the person next to you.

I don't get it.

It's a joke, son.

 

[KelJu]

It's a joke, son.

I know, but I still don't get it. I don't get the joke. Is he saying that people are standing around with their hands on their hips watching?

 

[Gazhole]

No, i'm just bored of the endless debating of where to put Deadlifts/what muscles they work the most etc, when the important part is just doing them.

Next to "Creatine Question!?!?!" its the most frequent thing i see on IM atm, lol.

 

[joboco]

Sorry Built,
It just goes to show what I've doing wrong all these long 8 months.

 

[Built]

LMAO at this thread. joboco, you may very well feel too thrashed to do deads and legs so close together. You're probably lifting a shit-tonne heavier than I do. If you feel you can train 'em closer together, go ahead. If not, well, you know your body.

 

[don_juan]

Thanks for all the replies.
I have been doing that workout for about a month now, and it is not bad but do think that I got to do more pulling exercises. The other split I was thinking about is the upper/lower, but I was thinking of doing upper / lower /upper because I dont want to make my legs any bigger and concentrate more on the upper body.
Here is one that I found and want to try in on monday, just combine the leg workouts.


Strength Upper

- Flat Bench Press 3x4-5
- Dips(leaning Forward) 2x4-5
- Pullups 3x4-5
- Bent-over barbell rows 2x4-5
- Seated Military Press 2x4-5
- Barbell Curls 2x4-5
- Close Grip Bench Press 2x4-5

Strength Lower

- Deadlift 4x4-5
- Barbell shrugs 2x4-5
- SLDL 3x4-5
- Front Squat 3x4-5
- Clean 3x3
- Squat calf raises 2-3xfailure

Hypertrophy- Upper

- Incline Barbell Bench 2x8-10
- Flat Chest Flies 2x8
- T-bar rows 2x10 (this is with weigth on one side of bar and the other side in a corner)
- Rack chins 2x8
- Side Laterals 2x10
- Seated Tricep Extension 2x8
- Hammer Curls 2x8
- Forearm work 1superset wrist curls and reverse wrist curls and behind the back wrist curls, each excerisce 10 reps. with static hold

Hypertrophy- Lower

- Squats 3x8
- hack squats barbell styleX 3x8
- Glute Ham raise 3x10
- Standing Calf raise 3x10
- Decline Weigthed Crunch Supersetted with lying leg raise 3x8

 

[chriskoz39]

?

 

[HeavyBomber]

[clip]...If you feel you can train 'em closer together, go ahead. If not, well, you know your body.

Couldn't agree more.