Critique my Push/Pull Workout

[jw9364]

Push:
Squats
Bench Press
Cable Crossovers
Leg Extensions
Shoulder Press
Dips
Abs

Pull:
Deadlifts
Bent Over Rows
Leg Curls
Pull-ups
Shrugs
Dumbell Curls

I Plan on doing:
Week 1 Week 2
Monday: Push Pull
Wednes: Pull Push
Friday: Push Pull

What is the strengths and weaknesses of this workout? Ive been doing Split body workouts since i started working out but lately with school, ive been missing some crucial shoulder or leg days sometimes b/c i just cant seem to find a time to workout that day, so i want to try and find a workout that will get more muscles per day without giving up the split body

[jw9364]

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[locknid]

Originally Posted by jw9364

Push:
Squats
Bench Press
Cable Crossovers
Leg Extensions
Shoulder Press
Dips
Abs

Pull:
Deadlifts
Bent Over Rows
Leg Curls
Pull-ups
Shrugs
Dumbell Curls

I personally would put squats last or close to last on the push day, and on pull day I would put deadlifts last. I personally am wiped out and done after squats and deads, thats if you are pushing as hard as you should be.

also get rid of cable crossovers and stick to the heavy movements for chest.

also how many sets are you planning on doing for each exercise, anymore than 2 or 3 and you will be toast after those workouts.

[BSNathlete29]

Originally Posted by jw9364

Push:
Squats
Bench Press
Cable Crossovers
Leg Extensions
Shoulder Press
Dips
Abs

Pull:
Deadlifts
Bent Over Rows
Leg Curls
Pull-ups
Shrugs
Dumbell Curls

I Plan on doing:
Week 1 Week 2
Monday: Push Pull
Wednes: Pull Push
Friday: Push Pull

What is the strengths and weaknesses of this workout? Ive been doing Split body workouts since i started working out but lately with school, ive been missing some crucial shoulder or leg days sometimes b/c i just cant seem to find a time to workout that day, so i want to try and find a workout that will get more muscles per day without giving up the split body

You know, that isn't a bad workout program at all, I have never thought about doing that when I was in school! What are you trying to do get bigger or just get toned up?

Well just for some advice or some tips/pointers whatever. This is usually what I do and I also have my clients that are more used to how to work out.

MONDAY: Chest/Triceps
Bench Press
Cable Pushdown
Dumbell Flyes
(Dumbell) Tricep Kickbacks
Incline Bench Press or Incline Dumbell Press
Tricep Extensions
Incline Dumbell Flyes
Tricep Skull Crushers
Seated Chest Press

TUESDAY: Back/Biceps
Bent Over Barbell Rows
Dumbell Bicep Curl
Cable Rows
Dumbell Hammer Curl
Cable Pulldown
Preacher Curls
Dead Lift
Concentration Curls
Assisted chin ups

WEDNESDAY: Legs
Squats
Seated Calve Raises
Leg Extension
Standing Calve Raises
Leg Curl
Seated Calve Raises
Leg Press
Standing Calve Raises
Lunges

THURSDAY: Shoulders
Dumbell Shoulder Press
Latisimuss Dorsi Raises (lat Raises)
Dumbell Shoulder Raises
Barbell Shoulder Shrugs
Standing Shoulder Press (military press)
Front Barbell Raises
Assisted Chin Ups


Again, this is just some tips or just another way you can do a workout. Hope this was somewhat of a help.

[jw9364]

Alright i'll get more in depth
currently i was working out just to work out and never really got serious my squat, deadlift and bench are all the same weight which is sad pretty much
so im trying to impove on that and by improve on that make sure i dont miss elg days which i am accustomed to doing b/c i can only work out early mornings due to my gym at school being smaller then most people have at their home...
here is my new workout more in detail for my push/pull

Push Day
Squats: 5 sets of 8-13 reps start 95>115>135>135>135(hopefully i can get my squats to a higher weight sooner)
Bench Press: 4 sets of 7-13 115>135>145>135
Cable Cross overs: 3 sets of 10 reps
Leg Extensions: 3 sets of 10 reps
Shoulder Press: 4 sets of 10 reps
Dips(or Tri extensions if im too tired): 3 sets of 10

I found out that after Squats im not tired but have a ot fo energy, that is usually gone by the time i get to Bench Press and i do Cable Cross overs because it works my shoulders chest and Tris but i guess so does Incline Bench, maybe i should do that instead or is that too much?

Pull Day
Deadlifts:4 sets of 8-12 115>135>155>155
Bent over Rows: 4 sets of 7-10 95>95>115>115
Leg Curls 3 sets of 10 reps
Pull ups(or lat Pulldowns) till failure if pullups(usually like 3-5) or lat pulldowns 3 sets of 10
Shrugs: 3 sets of 8-10 135>155>155
DB curls: depending how much energy i have left might end up using a preacher bench if too tired

I feel like i am making through this workout fine tbh, i was even thinking of switching from leg curls to stiff leg deadlifts for more hamstring then just deadlifts/curls give me

oh yea and abs after every workout

this workout usually only takes 45-50 minutes for me

[jw9364]

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[jw9364]

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