What do you think of this push/pull workout?!

[thegeneral25]

This is is what i do in general for a workout week. I go to the gym 3 times a week so one week i do push/pull/push and the next pull/push/pull. Abs twice a week... Please tell me what you think!

Push day
5 min warm up in a tradmill or something similar.
5/10 Squats
4/10 lunges or one leg lunges (While resting Arnold Dumbbell Press, with very light weight 4/10)
Barbell Benchpress 4/10 (While resting 5/20 one legged calf raise)
Barbell Incline Bench Press 4/10
Machine Incline Bench Press 4/10
Triceps Pushdown - 4/10

10 min abs

Off day

Pull day
5 min warm up in a tradmill or something similar.
5/10 Laying on my stomach leg curls
5/10 Romanian deadlift
3 or 4 sets of ten for each part of the shoulder front/lateral/bent over dumbbell raise
Wide-Grip Pullups 4/10
Wide-Grip Lat Pulldown 4/10
One arm dumbbell rows 4/10
Dumbbell Alternate Bicep Curl 4/10

Off day
Off day


Push day
5 min warm up in a tradmill or something similar.
5/10 Squats
4/10 lunges or one leg lunges (While resting Arnold Dumbbell Press, with very light weight 4/10)
Barbell Benchpress 4/10 (While resting 5/20 one legged calf raise)
Barbell Incline Bench Press 4/10
Machine Incline Bench Press 4/10
Triceps Pushdown - 4/10

10 min abs

Off day

Explanation: I dont do any compound movements for shoulders or any overhead exercise because i have dislocated both my shoulders and im affraid it will happen again...

 

[ihateschoolmt]

How long have you been training? That's a lot of volume. Are you using gear?

 

[thegeneral25]

No im not using gear. But i have been training for about 5 years (with some time off from shoulder dislocation).
The weight lifting part takes about 1 hour and the whole thing takes no more than 1 hour and 25 min (including warming up, stretching, abs).
If you still think its too much, what do you think i should do less or not do it at all?

 

[SFW]

^ well, that depends on you. your body is the best indicator of overtraining. theres no template that applies to everyone.

 

[Ravager]

I'd drop it all to 3 sets and less reps, starting at 10 maybe and 3rd set be 6 max, even 4 is fine. And see how you feel.

 

[thegeneral25]

I'd drop it all to 3 sets and less reps, starting at 10 maybe and 3rd set be 6 max, even 4 is fine. And see how you feel.

Actually thats what i do on most exercises. I start with 12 reps and than as i up the weight i go lower reps maybe 5 or 6 for the last one.
As for overtraining i really dont feel like im am.

In general though is it ok, because i have created it myself from reading (mostly in here)?

Ps: Thnx for the input, hopefully some of the other guys chip in as well.

 

[ihateschoolmt]

Push day
5 min warm up in a tradmill or something similar.
5/10 Squats
4/10 lunges or one leg lunges (While resting Arnold Dumbbell Press, with very light weight 4/10)
Barbell Benchpress 4/10 (While resting 5/20 one legged calf raise)
Barbell Incline Bench Press 4/10
Triceps Pushdown - 4/10

10 min abs

Off day

Pull day
5 min warm up in a tradmill or something similar.
5/10 deadlifts
3 or 4 sets of ten for each part of the shoulder front/lateral/bent over dumbbell raise
Wide-Grip Pullups 4/10
Wide-Grip Lat Pulldown 4/10
One arm dumbbell rows 4/10
Dumbbell Alternate Bicep Curl 4/10

Off day
Off day


Push day
5 min warm up in a tradmill or something similar.
5/10 Squats
4/10 leg press (While resting Arnold Dumbbell Press, with very light weight 4/10)
Barbell Benchpress 4/10 (While resting 5/20 one legged calf raise)
Barbell Incline Bench Press 4/10
Triceps Pushdown - 4/10

10 min abs
.

I changed a few things in it. It didn't look too bad I'n not a high volume fan but that doesn't mean high volume won't work.

 

[thegeneral25]

^^^ Thank you i will lower the volume for a while and see how it goes.

 

[TJTJ]

Throw in some high reps 20-25 just to shock the body. Its always a good idea to work all three muscle types. Type 1(slow twich), type 2a and type 2b(fast twitch). The Fast twitch are the 20 and up reps. It will build up more mitochondria, the powerhouse of the muscle. The body will acclimate to its environment very easily. We adapt well. It's constantly trying to be in a state of homeostasis and physiologically regulate its self.

 

[Hubauer]

I'm doing a workout almost exactly like this and this split is what works best for me. Just enough work and just enough recovery.

For these:
Barbell Incline Bench Press 4/10
Machine Incline Bench Press 4/10
I would just pick one, and when you stop gaining, switch to the other one. Same for pull ups and wide pulldowns.

 

[gtbmed]

For every 10 minutes of ab work do 20 minutes of lower back work.

 

[thegeneral25]

Throw in some high reps 20-25 just to shock the body. Its always a good idea to work all three muscle types. Type 1(slow twich), type 2a and type 2b(fast twitch). The Fast twitch are the 20 and up reps. It will build up more mitochondria, the powerhouse of the muscle. The body will acclimate to its environment very easily. We adapt well. It's constantly trying to be in a state of homeostasis and physiologically regulate its self.

I was just thinking about this last night when i was at the gym.

I was thinking that on the third workout no matter what it is push/pull, i do only one set for each exercise with maybe 50% of the weight for as many sets as i can do... (Probably in the 20-25 rep range). It would be a shorter workout but a nice change...

What do you guys think?!

 

[thegeneral25]

For every 10 minutes of ab work do 20 minutes of lower back work.

I respect your opinion, but what do you mean by lower back exercises.

Isolation or compound, and also where should i fit them?

 

[thegeneral25]

I'm doing a workout almost exactly like this and this split is what works best for me. Just enough work and just enough recovery.

For these:
Barbell Incline Bench Press 4/10
Machine Incline Bench Press 4/10
I would just pick one, and when you stop gaining, switch to the other one. Same for pull ups and wide pulldowns.

I lowered the sets for each exercise to 3 sets, because i want to do 2 incline exercises to develop the upper chest e little bit more.

 

[Swedeheart]

Ive never used the true push/pull but have done variations of the upper/lower. One of my favorites is the PHAT (power hypertrophy adaptive training) Went like this

Mon-Upper Power
Tues- Lower Power
Wed-Off
Thurs-Chest/Back Hyper
Fri-SHoulders Arms Hyper
Sat-Legs Hyper
Sun off

On the power days u bring volume down and focus on the 4-6 rep range, then on the hyper days u do your typical BB training, 8-15 range.

 

[Hubauer]

I lowered the sets for each exercise to 3 sets, because i want to do 2 incline exercises to develop the upper chest e little bit more.

But do you really need 2 exercises for more development? Why not choose one and put that much more effort into it. If you really need the upper chest work, two possible options are:

1) Do your incline movement before your flat movement. This will reduce the weight you can do on bench, but if your chest looks bigger, I would say that it's worth it.
2) Separate your chest exercises to get more of a break between flat and incline. For example, do squats, then flat bench, then do lunges to take a break before incline chest.

Can't say I have a huge chest or anything, this is just the way that seems most logical to me.
- Hubauer