Push/Pull workout - How does my regiment look?

[coltss1911]

Hey guys first time poster here. I'm 25 years old 6'1, 210 lbs about 15% body fat. I've been training since I was 15. Not all of those years were effective. At my best I had a raw 460lb deadlift/squat and a 285 lb bench. I'm coming back from some time off due to injury. My diet is going to start off with 6 450 calorie meals a day. Each meal has about 20gs or a bit more of protein. My diet consist of, oatmeal, rice, grits, raisin bran, turkey, chicken, protein shake, pears, peas, raisins, almonds, and skim milk.



Monday - Push
Bench -3x8
Front squats - 3x8
DB Incline Press - 3x8
Iso Leg Extension - 3x10
Cable Flys - 2x10
Calf Raises - 3x10
DB Shoulder press - 2x8
Tricep Isolation/Dips - 3x10
Abs

Tuesday - Pull
Deadlift - 3x8
Lat Pulldown/pull ups - 3x8
Standing Iso Hamstring Curls - 3x10
DB Rows - 3x8
DB Shrugs - 3x10
Rear Delt Flys - 2x10
DB Curls - 2x10
DB Hammer Curls - 2x10

Wednesday off
Thursday - Push
Friday - Pull
Weekend Off

I'm currently coming back from some injuries. So I'll be taking the weight a little light, that's why you see no 4 or 6 rep sets in there. After a month or so I'll start changing it up and going for a little more power, or doing some 10,8,6 rep sets.

 

[OldSchoolLifter]

Push/Legs/Pull would be a bit more ideal. Your legs are such a large muscle group giving them their own day would benefit you more.

 

[coltss1911]

Yeah I love working out my legs more than my body honestly. But right now I want to work each muscle group two times a week, and only workout monday-friday. I am sure I'll switch around to an upper and lower body day or an upper body push then pull/lower body in one day.

 

[MuscleGauge1]

I def agree with adding in a legs day in this routine. Other than that your routine looks solid. I can't see anything wrong with it at all. I agree that legs are IMp and really need their own day all to their self. Good work so far bro. Keep it up.

 

[Dr.G]

day 1: chest/ shoulders (without rear delts) /triceps
day 2: back/ rear deltoids/biceps
day 3: legs /abs
no need to go lower reps except from time to time , 8-12 reps are perfectly fine and probably will get you bigger muscles.
the routine is not the whole story: HOW you execute this routine is more important, the lifting technique and form in each set should be perfect with negatives slower than positives, smooth movements with focusing on good contractions.

 

[MuscleGauge1]

^^this is a good routine. Similar to what I would suggest just make sure you keep up with your diet and nutrition that's super important. Also make sure you focus on every rep make it count! You will do well.

 

[jadean]

Also agree with a separate legs day, solid advice from everybody

 

[Grant_73]

You could go an lower/upper, legs/push/pull hybrid
Day 1 Legs power/strength
Day 2 upper power/strength
Day 3 rest
Day 4 legs hypertrophy
Day5 push hypertrophy
Day 6 pull hypertrophy
Day 7 rest

 

[coltss1911]

Push/pull workout - How does my regiment look? ( Updated with my diet)

Here's my diet

First meal is at 8 a.m. then my following meals are 2.5 hours after i finished the previous meal

1st meal - 400 calories 24g of protein
Bowl of rasin bran with skim milk
Yogurt
Banana

2nd meal - 560 calories - 39g of protein
Box of raisins
1/4 cup of brown rice
Protein shake
1/4 cup of almonds

3rd meal - 500 calories 16gs of protein
2 packets of oatmeal
cup of skim milk
Half a can of peas

workout

4th meal - 560 calories 45g of protein
1/4 cup of brown rice
Protein shake with 1 cup of skim milk
1/4 cup of almonds

5th meal - 400 calroies 22g of protein
6 slices of turkey pastrami on wheat bread
1 cup of skim milk
Half a can of pears

6th meal - 280 calories 29g of protein
Chicken breast
1 cup of skim milk
Box of raisins

Total 2700 calories

Fat - 45g
Protein - 175g

Didn't take the time to add up all my carbs, but I have a lot of complex carbs in there.

 

[coltss1911]

Mathematically I take in around 398 g of carbs a day

 

[ANIMALHAUS]

6' 1" and only 2700 calories a day? What are your goals? That's definitely not enough calories to pack on a considerable amount of size...

 

[MuscleGauge1]

I don't think that is enough calories at all. Actually I think you need to up this some more to get some more of a benefit. I also think you should consider a decent supplement plan too.