Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 6 of 6
  1. #1
    Registered User SupaFly78's Avatar
    Join Date: Dec 2007
    Location: San Jose, California, United States
    Stats: 5'10", 180 lbs
    Posts: 1,919
    BodyPoints: 4065
    Rep Power: 68
    SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000)
    Visit SupaFly78's BodySpace
    SupaFly78 is offline

    Looking For a Good Push / Pull Routine, 4 Day Split

    I'm ready for something new and want to give this a try
    Reply With Quote

  2. #2
    Registered User SupaFly78's Avatar
    Join Date: Dec 2007
    Location: San Jose, California, United States
    Stats: 5'10", 180 lbs
    Posts: 1,919
    BodyPoints: 4065
    Rep Power: 68
    SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000) SupaFly78 has a brilliant future. Third best rank! (+40000)
    Visit SupaFly78's BodySpace
    SupaFly78 is offline
    bump
    Reply With Quote

  3. #3
    Prepare Perform Prevail SuicideGripMe's Avatar
    Join Date: Jul 2006
    Location: North Brunswick, New Jersey, United States
    Age: 25
    Stats: 5'8", 192 lbs
    Posts: 6,833
    BodyPoints: 2275
    Rep Power: 2295
    SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000)
    Visit SuicideGripMe's BodySpace
    SuicideGripMe is offline
    Heres two I like....
    My Intermediate Workout
    By Jesse Jobes a recreational powerlifter
    Remember to work ABS everyday with either weight or without. Keep form perfect on every rep and make sure to use 100% intensity with everything.

    Day 1 Bench day
    Bench Press 5x5 (Warm-up then do 3 work sets increasingweight each set)
    DB presses 3x10
    Skullcrushers 3x10
    Pushdowns 3x10
    Lateral raises (front side bentover) 3x10
    Bent over rows or DB rows 4x10

    Day 2 Squat day
    Squats 5x5 (Warm-up then do 3 work sets at sameweight increase weight each week) Remember to work on picture perfectform every rep
    Leg curls 3x10
    Hyperextions 4x10 (Add weight if you want to)
    Calve raises 5x10

    Day 3 Aux bench day
    Incline or Decline presses 3x8 (alternate each
    week)
    DB extensions 3x10
    Pressdowns 3x10
    Lat pulldowns 4x10
    Upright Rows 3x10

    Day 4 DL day
    Deadlifts 5x5 increase weight each set use Sumo
    or Conv.
    Powercleans 3x5
    Straight leg DL's 3x8
    Hyperextions 3x10 (add weight if wanted


    ------OR------

    2 Day split Push/Pull Workout Routine

    Push/Pull Workout Routine

    This is a general workout plan. It can be used for building strength or muscle.

    Pull (legs, back, biceps, & calves)
    1. Squats (and/or Deadlifts)
    2. Pull ups (or Lat pull downs) [optional]
    3. Bent over rows (or cable rows)
    4. Barbell curls
    5. Calf raises [optional]
    6. Side bends

    Push (chest, shoulders, triceps)
    1. Bench press
    2. Shoulder press
    3. Incline dumbbell bench press [optional]
    4. Skull crushers (or maybe dips)
    5. Crunches or sit ups


    Here is a schedule for doing 3 workouts per week doing each workout an average of
    1.5 times per week.

    Week 1, Week 2,
    Mon:, Pull, Push,
    Wed:, Push, Pull,
    Fri:, Pull, Push,

    Here is a schedule for 4 workouts per week doing each workout twice a week.

    Mon: Pull
    Tue: Push
    Thur: Pull
    Fri: Push

    Do both squats and deadlifts or alternate them in pull workouts for more recovery
    time. Going lighter on one lift and regular on the other lift is another option.

    Here is an reduced schedule with 4 workouts per week.

    Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
    Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
    Wed: agility and/or cardio day (or an off day)
    Thur: (pull) Deadlifts, Pull ups, Barbell curls, & Calf raises.
    Fri: (push) Bench press, Shoulder press, Dips, & Leg raises
    http://forum.animalpak.com/showthread.php?42659-SuicideReborn-s-Log-Back-to-the-Grind
    **2014 Training Log**

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I’m guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
    Reply With Quote

  4. #4
    Registered User lefthookright's Avatar
    Join Date: May 2009
    Age: 20
    Stats: 5'8", 152 lbs
    Posts: 726
    Rep Power: 39
    lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000) lefthookright has much to be proud of. One of the best! (+20000)
    Visit lefthookright's BodySpace
    lefthookright is offline
    Pull (legs, back, biceps, & calves)
    1. Squats

    Squats is a push movement. lol
    Another thing is working abs everday is dumb. It's a muscle like all the others do you work your legs everyday? So don't do the same for your abs
    Reply With Quote

  5. #5
    #GetSwole SamSS's Avatar
    Join Date: May 2009
    Location: California, United States
    Stats: 5'10", 206 lbs
    Posts: 233
    Rep Power: 25
    SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000) SamSS is a splendid one to behold. (+10000)
    Visit SamSS's BodySpace
    SamSS is offline
    Yeah, I wouldn't trust a program that says squats are a 'pull' exercise (lol), but that's just me.
    Reply With Quote

  6. #6
    Prepare Perform Prevail SuicideGripMe's Avatar
    Join Date: Jul 2006
    Location: North Brunswick, New Jersey, United States
    Age: 25
    Stats: 5'8", 192 lbs
    Posts: 6,833
    BodyPoints: 2275
    Rep Power: 2295
    SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000) SuicideGripMe has reached the pinnacle! Best possible rank! (+1000000)
    Visit SuicideGripMe's BodySpace
    SuicideGripMe is offline
    Originally Posted by lefthookright View Post
    Pull (legs, back, biceps, & calves)
    1. Squats

    Squats is a push movement. lol
    Another thing is working abs everday is dumb. It's a muscle like all the others do you work your legs everyday? So don't do the same for your abs
    Sorry, the correct term would be Chest,Shoulders,Tris/Legs, Back, Bis... Not a big deal really.
    http://forum.animalpak.com/showthread.php?42659-SuicideReborn-s-Log-Back-to-the-Grind
    **2014 Training Log**

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I’m guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
    Reply With Quote

Reply

Similar Threads

  1. Replies: 5
    Last Post: 08-12-2008, 11:48 AM
  2. looking for a good push pull program...
    By vegasdsm in forum Powerlifting/Strongman
    Replies: 4
    Last Post: 02-20-2008, 02:39 PM
  3. Looking for a good push pull workout
    By DrStrangeLove86 in forum Workout Programs
    Replies: 4
    Last Post: 09-13-2006, 01:40 PM
  4. Looking for a decent push/pull routine
    By Balboa™ in forum Workout Programs
    Replies: 4
    Last Post: 03-11-2006, 04:45 PM
  5. Looking for a good full body or 2 day split
    By Brave Bull in forum Workout Programs
    Replies: 8
    Last Post: 11-22-2005, 02:42 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout