trying to gain mass...I think this seemed like a good plan..thoughts?
1 leg deads 3x8
weighted pullups 3x8
weighted chins 3x8
incline dumbbell curls 3x8
lat. pull down 3x8
pushup variations 25x3
delt raises 3x10
Wednesday - legs
7/7/7 front squat/backward lunges/forward lunge (4 sets)
Step ups 3x8
Leg curls 3x10
Leg extensions 3x10
Calf Raises 3x15
Hamstring falls 3x8
Friday - push
Incline bench 3x8
flat bench 3x8
military press 3x8
tricep extensions 3x8
100 pushups (spiderman, Ts, elevated, triangle)
01-07-2011, 07:31 PM #1
Thoughts of my Push/Pull/Legs 3-day split
01-07-2011, 07:45 PM #2
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 27
- Posts: 6,955
- Rep Power: 6206
Stop making threads about your push/pull/legs routines. Just follow this...
1 horizontal push (IE bench), 1 vertical push (overhead press), 1 tricep movement
1 pull from floor, 1 horizontal pull (rows), 1 vertical pull (pull ups), 1 bicep movement
1 squat movement, 1 posterior chain movement (RDL's), 1 calf movement
Add in extra excercises that fit in with your goals, needs, etc.http://forum.bodybuilding.com/showthread.php?t=172555781&p=1464822701#post1464822701
Bangkok Bodybuilding 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. Iím 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
01-07-2011, 07:58 PM #3
- Join Date: Sep 2009
- Location: New Jersey, United States
- Age: 28
- Posts: 648
- Rep Power: 201
The idea is fine of a push, pull, and legs are fine but theres way to much redendency and questionable exercise placement.
Pull: Remove deads or keep them, they are a "pull" but mostly hit the lower body/core which you'll be doing on leg day. You also have way to many lat dominated lifts. Chins and Pull ups are practically the same so remove one. Also remove lat pull downs - just like pull ups, but less effective. Idk where the push ups fit into this.
Leg: Front squats are fine, but realize that the position of the bar makes it more difficult to squat heavier weight - it will improve core strength but at the cost of slower progress on with the rest of your lower body... but again its still fine. I personally would also throw deads here too - some will disagree as it'll be hard, but for decades powerlifters have been training both on the same day without issue. Step ups, forward lunges, backward lunges... just pick one. Leg ext and curls are fine but I'd drop the hamstring fall outs - you'll be doing deads and leg curls.
Push: Flat bench or incline - pick one. Military press is good. Tricep extensions or skill crushers, pick one. Push ups are fine but I wouldn't set a specific number of reps or sets... see how you feel and don't kill yourself. Unless your trying to get good at them, I'd leave them out.
Pull: W.Pull Ups, Rows, curls, delt raise
Leg: Squat, Deadlift, Lunges (just one type OR step up), Ex, Curl
Push: Bench, MP, Skull (or extensions), Push Ups
If you have to many lifts, all will suffer. Select a few and master them.
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