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  1. #1
    So dense wood78221's Avatar
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    Push/Pull routine

    Here is what I am planning on starting next week, any thoughts?


    HEAVY PULL- (60 seconds rest between sets)

    Dead lift (4 sets of 8)
    Weighted Pull ups (4 sets of 6)
    BB Row (4 sets of 8)
    Preacher curls (4 sets of 8)
    ABS

    HEAVY PUSH- (60 seconds rest between sets)

    Squats (4 sets of 8)
    Flat Bench Press (4 sets of 8)
    Smith Shoulder Press (4 sets of 8)
    Dips (4 sets)
    Leg Press Sled (4 sets of 10)

    OFF

    LIGHT/MODERATE PULL (45 seconds rest between sets)

    Romanian Dead lifts (2 sets of 20)
    Hammer curls (2 sets of 20)
    Dumbbell Row (2 sets of 20)
    Leg curls (2 sets of 20)
    Shrugs DB Unilateral (2 sets of 20)
    Rear Delt (2 sets of 20)
    Weighted Crunches

    LIGHT/MODERATE PUSH (45 seconds rest between sets)

    Leg Press Sled (2 sets of 20)
    Front Squat (2 sets of 20)
    Incline DB Presses (2 sets of 20)
    Machine Flyes Chest (2 sets of 20)
    V-Bar Press Standing (2 sets of 20)
    DB lateral raises (2 sets of 20)
    BB Shrugs (2 sets of 20)

    OFF

    REPEAT
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  2. #2
    Dark Saiyan Prince Jax05's Avatar
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    Keep the load the same for large lifts: deadlifts, squats, row, bench, etc.
    Use light/moderate for smaller stuff: curls, abs, other aesthetics

    I've used a push/pull routine before based on Robert dos Remedios' "Power Training" book and had some decent results in a short time.
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  3. #3
    So dense wood78221's Avatar
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    Thanks anyone else
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  4. #4
    Registered User mbinda's Avatar
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    Maybe on your Heavy Pull day lower the reps on deadlifts to around 4-5 instead of 8. I think 8 is too high for deads if you are going heavy.
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  5. #5
    Registered User jgreystoke's Avatar
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    It isn't really heavy if you are only resting one minute between sets.
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  6. #6
    So dense wood78221's Avatar
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    Originally Posted by jgreystoke View Post
    It isn't really heavy if you are only resting one minute between sets.
    Well I was wanting to keep my heartrate up as much as possible
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  7. #7
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    im probably speaking from experience but your back is going to be in bits.If i did that my lower back ijury would start up again.Consider using machines for some of your lifts to take strain sway if pain occurs.
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  8. #8
    Skinny Motherf**ker JordanJD's Avatar
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    I was thinking of starting a similar routine, except doing legs a seperate day. Sort of a push/pull/legs/push/pull then two days rest. Except now im starting to think that i would have to do deadlifts and squats on the same day and that could be tough..
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  9. #9
    Legen-Dairy justroberson's Avatar
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    Originally Posted by wood78221 View Post
    Well I was wanting to keep my heartrate up as much as possible
    What is the point of a heavy day if you're not going to lift heavy? Worry about the heartrate and rest junk for cardio or on light day. You got good advice already to do less reps on deads, maybe do the same for squats and bench too.

    Also, are you going for strength endurance or hypertrophy on the light days? If its endurance, you're good to go with those sets of 20. If you want more hypertrophy on light days, you might want to do something more like 2-3 sets of 12-15 reps.

    Otherwise, looks pretty good.
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  10. #10
    So dense wood78221's Avatar
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    Originally Posted by justroberson View Post
    What is the point of a heavy day if you're not going to lift heavy? Worry about the heartrate and rest junk for cardio or on light day. You got good advice already to do less reps on deads, maybe do the same for squats and bench too.

    Also, are you going for strength endurance or hypertrophy on the light days? If its endurance, you're good to go with those sets of 20. If you want more hypertrophy on light days, you might want to do something more like 2-3 sets of 12-15 reps.

    Otherwise, looks pretty good.
    Yeah I am shooting for endurance on the lighter days. I will adjust the heavy days and drop the reps for more weight. Thanks
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  11. #11
    Registered User jgreystoke's Avatar
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    Originally Posted by wood78221 View Post
    Well I was wanting to keep my heartrate up as much as possible
    So you are doing cardio.

    Do heavy weights first for strength, after your low rep warmups. You can do a ton of high rep stuff after for more hypertrophy, balance, conditioning etc.

    If you do only stuff that is all about fatigue(and not strength), you'll sabotage strength gains, and ultimately your size gains.
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