Question for those who do a push/pull/lower

[John Rambo]

I'm going to switch to the push/pull/lower weightlifting routine since I feel like it's time to change from the same 'ol routine. Lots of good info about it on this site, but I do have three questions:

1. I see shoulders are grouped with chest and tris on the "push" day, but I also read shrugs are done on the "pull" day. That sound right?

2. Roughly how many sets per lift? I'm thinking 6 or 7 different exercises for each day, 3-4 sets per exercise, for about 18-24 total. That sound right?

3. Have you increased or decreased the amount of cardio you do since switching to this program?

Thanks in advance for any useful replies!

 

[mike456]

1. shrugs are for traps not shoulders- they go on pull day. Do front delts on push day, and do side and rear delts on pull day. Some people will say to do lateral delts on push day- but I believe it should be done on pull day.

2. i do 5 exercises for 3 sets each on push and pull day- so do about 14-18 sets total. Lower day should be a little more.

3. same amount of cardio.

 

[kcoleman]

It's up to you if you want to do lateral delts on push or pulll day. Overhead pressing, a push movement, incorporates the front and lateral delts. While upright rows, a pulling movement that uses the traps and biceps (pull muscles) also uses the lateral delts.

Personally I do lateral delts on push day because it seems pull day would have way too many exercises if I tried to include them.

 

[CowPimp]

I'm going to switch to the push/pull/lower weightlifting routine since I feel like it's time to change from the same 'ol routine. Lots of good info about it on this site, but I do have three questions:

1. I see shoulders are grouped with chest and tris on the "push" day, but I also read shrugs are done on the "pull" day. That sound right?

2. Roughly how many sets per lift? I'm thinking 6 or 7 different exercises for each day, 3-4 sets per exercise, for about 18-24 total. That sound right?

3. Have you increased or decreased the amount of cardio you do since switching to this program?

Thanks in advance for any useful replies!

1. Pressing movement go on push day, such as the overhead press or a really steep incline press. As far as isolation work goes, front and lateral raises would go on push day, while rear delt work would go on pull day. Also, yes, shrugs go on pull day. A push movement is one where movement is away from the center of the body, and a pull is toward the center of the body.

2. Sounds totally reasonable to me.

3. Depends on your goals here. 2-3 days per week of some cardio is adviseable year round for health reasons in my opinion. I don't really change the amount of cardio I do based on my body composition goals, but I could see addin in another day if you're try to lean out a bit.

 

[mike456]

yea if u do lateral raises i would put them on push day but if you do upright rows put them on pull day, Upright rows are definitly a much better exercise and fit well in a pull day

 

[CowPimp]

yea if u do lateral raises i would put them on push day but if you do upright rows put them on pull day, Upright rows are definitly a much better exercise and fit well in a pull day

I would organize it that way too, just be careful with upright rows. If you have a history of shoulder impingment, then avoid them. The subacromial space in the shoulder complex gets reduced to almost nothing when you're that internally rotated and you try to abduct the shoulders.