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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Thread: Push/Pull routine
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02-17-2011, 01:59 PM #1
Push/Pull routine
Rammer Jammer, give em' hell Alabama
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02-17-2011, 02:07 PM #2
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02-17-2011, 03:37 PM #3
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02-17-2011, 03:41 PM #4
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02-17-2011, 03:48 PM #5
It isn't really heavy if you are only resting one minute between sets.
Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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02-17-2011, 03:54 PM #6
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02-17-2011, 04:03 PM #7
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02-17-2011, 04:07 PM #8
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02-17-2011, 04:19 PM #9
- Join Date: Oct 2009
- Location: Texas, United States
- Age: 40
- Posts: 3,861
- Rep Power: 19249
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."I'm just a lat guy, you know? I've got these amazing lats, and I'm just living in an ab guy's world." -Workaholics
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02-17-2011, 04:25 PM #10
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02-18-2011, 06:22 AM #11
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.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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