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MikeKK, thanks for posting but as you said that's not a push pull routine so... thanks anyway

GymFreak25, some good links
repped you

I still can't find what I'm looking for.
I googled and...

thanks but I was actually referring to "Mt.Hoodlum"
djlank9, I repped you for your replies on this thread, thanks again

sorry to hijack my own thread but could you recommend a different pull push routine that you know that works ?

paste it please, or a link to it

can I do pullups instead of chins or do them in natural position? the chins seem to flare up my biceps tendonitis while the other type of grips does not :(
and can I do alternate dumbbell curls...

what's the name of the program?

hi

I need a good push pull routine for hypertrophy/muscle size
one that specifies exercises with detailed sets/reps/rest time numbers.

I see a lot of routines here on site, but not many...

*ahem*.....

I met the trainer today and this is the new workout he gave with the requested split:

----
A
Shoulders:
dumbbell shoulder press 3X12, 45 seconds rest
shoulder lateral raise 3X12, 45 seconds...

still don't have the exercise yet, I will be asking the guy at the gym for a new full workout plan - the thing is , right now, I want to know if the split is valid because that's what I feel works...

I want to change my split.
I want shoulders and chest in same day and I want back and biceps not to be in the same day

is this split ok?

A
back, triceps, legs, abs
1-2 days rest

B

I still don't understand why the third one is important or why cable is better than dumbbells for this exercise (dumbbells feels nicer to me)

and why is cable better than dumbbells ?

you mean this? and why is cable better than dumbells ?

http://www.youtube.com/watch?v=nwMFih5BABA


http://www.youtube.com/watch?v=ajbD_W-2RRo

I see most advocate option A but I'm still not sure:
http://chiropractorvancouver.files.wordpress.com/2008/12/rcuff-exer2.jpg

how far should I go in this exercise ?

all the way up this like:
http://imageshack.us/a/img222/874/brotatorcuffexternal.gif

or at shoulder height like this:...

more info:
weight: 69 kg, height: 1.84 cm, age: 34 years old, been working out since I was 16

very hard for me to bulk, tried for years, gained very little muscle mass

actually it was the body fat calipers at the gym, there is a girl there that does the measurements,
at my electronic scale it says %8.6 but I know how unreliable those things are, and any body fat...

I've been skinny all my life, looking like an ectomorph. but never had a "six pack".
still after many years of body building and reaching 9% body fat (measured last week) - no six pack - only a flat...

Hi

I am looking to work on my posture, strengthen my stabilizing muscles, find muscular imbalances...some core exercise.
for example I have found that I have weak transverse abdominal muscle that...