push-pull

[sagejx]

Hey guys!

*i've seen a doc and he has me on glucosamine+ultrasound therapy for my knees,I'll start training in june!!
*no calf raise because I don't wanna get my metatarsalgia even worser
Goal:Build muscle,gain strength,drop bf! this and a low carb diet.

The Splits
Routine 1
Day 1: Push
* Flat DB Flyes: 4 x 8
* Flat Dumbbell Bench Press: 4 x 8
* Decline Dumbbell Bench Press: 4 x 8
* Lateral Raises: 4 x 8
* Overhead Dumbbell Press: 4 x 8
* Rear Delt Raises: 4 x 8
* Tri pushdown: 3 x 8
* Overhead DB ext:3 x 8
Day 2: Pull
* lat pulldown: 4 x 8
* bb bent over rows: 4 x 8
* Straight arm pulldown: 4 x 8
* BB curls: 34 x 8
* Hammer curls: 3x 8
* Lying Leg Raises:4 x 8
Day 3: Legs
* DBSquat: 4 x 8
* Leg Press: 4 x 8
* Leg Curls: 4 x 8
*Deadlift: 4x8

Routine 2
Day 1:Legs
# Squats: 5 sets 8 reps
# Leg press: 5sets 15 reps
# Deadlifts: 5 sets 8 reps
# leg curls: 4 sets10 reps
Day 2ush
# Dumbbell Press Flat: 6 sets 8 reps
# Incline DB press: 5 sets 8 reps
# DB Flies: 4 sets 10
# Seated db press: 7 sets 7 reps
# seated bent over rear delt raise: 4 sets 10 reps
# seated overhead db ext : 5 sets 8 reps
# tri pushdown: 4 sets 8
Day 3ull
* Deadlifts: 6 sets 5 reps
* Bent-over Rows: 5 sets 8 reps
* lat pulldown: 5 sets 5 reps
* Hammer curls: 5 sets 8 reps
* BB Curls: 5 sets 8 reps
* Shrugs: 3 sets 5 reps
Routine 3
Monday: Push
* DB Bench Press: 5 sets 10 reps
* Incline DB Bench Press: 3 sets of 8 reps
* Decline DB Bench Press: 3 sets of 8 reps
* Flat DB Flies: 4 sets of 8 reps
* seated DB press: 5 sets 10 reps
* Lateral Raises: 3 sets of 8 reps
* Seated Triceps Press: 3 sets of 8 reps
* Triceps Pushdowns: 4 sets 8 reps
Wednesday: Legs
* DB Squats: 5 sets 10 reps
* Leg Curls: 5 sets of 10 reps
* Leg Press: 3 sets of 8 reps
*Deadlift: 3 sets 8 reps
Friday: Pull
*Straight arm pulldown: 4 x 8
* Lat Pulldown: 5 sets 10 reps
* Bent Over Barbell Rows: 3 sets of 8 reps
* Reverse Flyes: 3 sets of 8 reps
* BB Curls: 5 sets 8 reps
* Hammer curls: 3 sets of 8 reps
* DB Shrugs: 3 sets of 8 reps


Routine 4 - 5x5 on everything
Mon : Pull
Lat pulldown
Deadlift
BB bent over rows

Wedush
Incline DB bench press
Seated DB Press
Dips

Fri: Legs
leg press
DB squats
leg curl
crunches



Or any other routines you suggest!

Thanks

 

[yellowmoomba]

Keep it simple.......Routine 4.

However I would do this for legs:

Squat
SLDL
Hanging Leg Raise
Planks
Lunge (if you want another exercise)

 

[sagejx]

Thanks for the tip.

I think I ought to add chin-ups in my pull day;

btw how many minutes should I rest between routine's nr 4 sets/ex ? about 2?

 

[sagejx]

Here's another bomb workout I found on sdatrainingprograms.blogspot.com :

Mon: Push

Bench Press
Seated DB Press
Weighted Pushups
Weighted Dips
Tricep Pushdowns

Wed: Legs
Leg press
Squats
Leg Curls
Deadlifts

Fri: Pull
Bent Over Rows
Lat pulldown
Chin-ups
Straight arm pulldown
BB Curls

Each microcycle lasts 2 weeks:

Microcycle 1: 3x12
Microcycle 2: 4x10
Microcycle 3: 3x8
Microcycle 4: 4x6

It's sweet!

 

[Gazhole]

Here's another bomb workout I found on sdatrainingprograms.blogspot.com :

Mon: Push

Bench Press
Seated DB Press
Weighted Pushups
Weighted Dips
Tricep Pushdowns

Wed: Legs
Leg press
Squats
Leg Curls
Deadlifts

Fri: Pull
Bent Over Rows
Lat pulldown
Chin-ups
Straight arm pulldown
BB Curls

Each microcycle lasts 2 weeks:

Microcycle 1: 3x12
Microcycle 2: 4x10
Microcycle 3: 3x8
Microcycle 4: 4x6

It's sweet!

Except you've cut out a third of the leg work, all of the core and grip work, and replaced Dumbell Rows with Pulldowns, and Supine Rows with Straight Arm Pulldowns. Do you not like horizontal pressing? Why the love for cable machines over freeweights?

Why is leg press first on leg day - before squats!?

Why are deadlifts last - after leg curls!?

Would also like to point out that this is the hypertrophy phase from a larger linear program. Each microcycle is actually a week. I can't vouch for the success of this outside the overall program as i've never done it. Should work, though.

Don't put my name to stuff if you've changed it, unless you note you have changed it yourself.

That said, thanks for reading my blog, i hope you enjoy it

Split: Push/Legs/Pull 3x Week (Monday/Wednesday/Friday)

Microcycle 1 = 3x12 @ 13-14rm (1:30 RI)

Microcycle 2 = 4x10 @ 11-12rm (1:30 RI)

Microcycle 3 = 3x8 @ 9-10rm (1:45 RI)

Microcycle 4 = 4x6 @ 7-8rm (1:45 RI)


Push:
Bench Press
Standing Military Press
Weighted Pushups
Weighted Dips
Tricep Pressdowns

Static Holds (Grip)
Planks (Core)

Legs:
Squats
Deadlifts
Walking Lunges
Glute Ham Raises
Calve Raises
Leg Curls

Farmers Walks (Grip)
Supermans (Core)

Pull:
Bent Over Rows
Weighted Pullups
Dumbbell Rows
Supine Rows
Curls

Plate Pinch Holds (Grip)
Woodchoppers (Core)

 

[sagejx]

I'm currently undergoing therapy for my metatarsalgia so I only do light leg work,I'll probably do this for a long time,if I want to walk alright

Supine rows- no rack machine in my gym

DB rows-they're ok but I'm not really digging them

I do the leg press before squatting 'cus it gives me that pump I need in order to squat correct&hard

I could do deads before curls

I slightly modified the program to fit my needs

& GREAT articles found on your blog! Thanks for posting



edit:

Mon: Push

Incline DB bench press
Seated DB Press
Weighted Pushups
Weighted Dips
Tricep Pushdowns

Static Holds & Planks - i'll just do 3 sets for 1-2 minutes

Wed: Legs

Leg press
Squats
Deads
Leg Curls

Farmers Walks

Fri: Pull

Lat pulldown
Bent Over Rows
Straight arm pulldown
Underhand Cable Pulldowns(i can't do 12 chinsI'm too weak)
BB Curls

Plate Pinch Holds&Woodchoppers



Underhand Cable Pulldowns are the substitute for chins,correct?

 

[Gazhole]

I would definitely do Deadlifts before leg curls. I do deadlifts either first or second in the session no matter what. Would possibly replace leg curls altogether, maybe with hypers, or good mornings or something.

 

[T_man]

Split: Push/Legs/Pull 3x Week (Monday/Wednesday/Friday)

Microcycle 1 = 3x12 @ 13-14rm (1:30 RI)

Microcycle 2 = 4x10 @ 11-12rm (1:30 RI)

Microcycle 3 = 3x8 @ 9-10rm (1:45 RI)

Microcycle 4 = 4x6 @ 7-8rm (1:45 RI)


Push:
Bench Press
Standing Military Press
Weighted Pushups I would suggest cable crossovers instead, greatly overlooked exercise
Weighted Dips
Tricep Pressdowns

Static Holds (Grip)
Planks (Core)

Legs:
Squats
Deadlifts
Walking Lunges
Glute Ham Raises
Calve Raises
Leg Curls

Farmers Walks (Grip)
Supermans (Core)

Pull:
Bent Over Rows
Weighted Pullups
Dumbbell Rows
Supine Rows
Curls

Plate Pinch Holds (Grip)
Woodchoppers (Core)

Yea this is more like it. However, you might wanna split the legs into quad/ham because you might find you're too long in the gym or feeling really famished and weak towards the end of the workout due to it's intensity. Especially if you only have RI of 1:30-1:45.

 

[sagejx]

Cable crossovers-love 'em,however smb destroyed one cable lol

This sounds stupid but,what does RI stand for?Rest time or smth?

 

[Gazhole]

Rest Interval (between sets)

 

[T_man]

Do one arm cable crossovers. Might even work some stabiliser muscles as you try to keep your body in a stable position while pulling from one side.

 

[sagejx]

(1:30 RI)

=rest 1 min. and 30 seconds?Isn't that too much for 12 reps?

 

[Gazhole]

=rest 1 min. and 30 seconds?Isn't that too much for 12 reps?

Fine for me.

 

[sagejx]

I think I got it covered!Thanks a lot for your replies guys; this is the final setup I'll be using asap:


Mon: Push

Incline DB bench press
Seated DB Press
Weighted Pushups
Weighted Dips
Tricep Pushdowns

Static Holds & Planks - i'll just do 3 sets for 1-2 minutes

Wed: Legs

Leg press
Squats
Deads
Leg Curls

Farmers Walks

Fri: Pull

Lat pulldown(will do pushups after I gain some strength)
Bent Over Rows
Straight arm pulldown
Underhand Cable Pulldowns(will do chins after I gain some strength
BB Curls

Plate Pinch Holds&Woodchoppers

 

[T_man]

I think I got it covered!Thanks a lot for your replies guys; this is the final setup I'll be using asap:


Mon: Push

Incline DB bench press
Seated DB Press
Weighted Pushups
Weighted Dips
Tricep Pushdowns

Static Holds & Planks - i'll just do 3 sets for 1-2 minutes

Wed: Legs

Leg press
Squats
Deads
Leg Curls

Farmers Walks

Fri: Pull

Lat pulldown(will do pushups after I gain some strength)
Bent Over Rows
Straight arm pulldown
Underhand Cable Pulldowns(will do chins after I gain some strength
BB Curls

Plate Pinch Holds&Woodchoppers

About the planks & static holds, Patrick mentioned this in another thread; don't aim for a time, rather build strength first, maybe working to failure but holding excellent form, as if your failure is 35 seconds & you try 1 minute, then your form will be compromised and it can lead to complications of the spine due to the unecessary strain placed on it in the awkward position it will be in with bad form, or something anyways Maybe he can confirm this.

Always squats first. They are probably the most taxing exercise ever and doing it second will really compromise form, especially after isolating the legs on leg press. How about lunges too? I don't think you're doing enough for the legs as compared with upper body.

 

[sagejx]

I need to go light weight on my legs,putting too much preasure on the feet will result in a "metatarsalgia-overkill"

 

[T_man]

Okay nvm lunges but maybe do a squat variant like wide stance?

 

[juggernaut]

I would definitely do Deadlifts before leg curls. I do deadlifts either first or second in the session no matter what. Would possibly replace leg curls altogether, maybe with hypers, or good mornings or something.

SHELCs are a fucklot better than regular leg curls. I made massive improvements with these right after RDLs.

 

[Merkaba]

I generally agree with Gaz's comments. However I have had great squat days by doing leg press before squats. I would go up to maybe 6 to 8 total plates per side depending how I felt. I think It was a matter of my old knees needing that much to get warmed up. I didnt do this enough times to really do a study on it but I must say it surprised me.

 

[Gazhole]

SHELCs are a fucklot better than regular leg curls. I made massive improvements with these right after RDLs.

Agreed, SHELC is great.

 

[juggernaut]

listen ya bald bastid-wtf do you think I do here...waste posts????? I mean wtf??

 

[juggernaut]

 

[sagejx]

Mmm last hour was quite demoralizing

I can't even do 4-6 push-ups,dips,pullups; i weigh too much and my wrists are too weak

Should I keep trying to do some or replace them? :|

 

[Gazhole]

 

[Gazhole]

Mmm last hour was quite demoralizing

I can't even do 4-6 push-ups,dips,pullups; i weigh too much and my wrists are too weak

Should I keep trying to do some or replace them? :|

Were you using any weight?

Do you have any means of doing assisted pullups etc?

Either way, keep them in at whatever rep range you can do. If your wrists hurt too much, take out the ones which hurt. Pain is never good.

Did they hurt, or did your grip just give out?

 

[sagejx]

No other weights used,just bodyweight;

I could try to do cheat pullups,as in put a db under my feet and aid myself

Dips,pushups- dunno how to get assistance on those

Well,the grip 'hurt' while it was 'giving out' - if it makes any sense ; meh

 

[juggernaut]

Mmm last hour was quite demoralizing

I can't even do 4-6 push-ups,dips,pullups; i weigh too much and my wrists are too weak

Should I keep trying to do some or replace them? :|

Try fatman pullups: YouTube - Fatman Pullups

 

[juggernaut]

 

[sagejx]

hm no rack in my gym

Pullups=lat pulldowns right?

 

[juggernaut]

what do you mean you have no rack in the gym??? got a smith machine?