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  1. #1
    Registered User Keeperr's Avatar
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    Push/Pull Routine

    what do you think?
    Objective: Strength and Hypertrophy

    5 years of training

    Bench: 102kg - 5 reps
    Squat High Bat ATG: 132kg - 5 reps
    Deadlift: 152kg 5reps
    Military Press: 58kg - 5reps

    Push 1

    Squat 5x5
    Bench Press 5x5
    Military Press 3x6-10
    Lateral Raises 2x8-10
    Dips 4x

    Pull 1

    Deadlift 3x5
    Barbell Row 3x5
    Chin-Up weighted 3x 4-6
    RDL 3x5
    Bíceps 3x8-10
    Trapz 4x

    Push 2

    Front Squat or Lunges 3x8-10
    Leg Press 3x8-10
    Military Press 5x5
    DB Press 60º 2x8
    DB Press 45º 2x8
    Fly 45º 1x10-12
    Tríceps 3x8-10

    Pull 2

    Deadlift 4x6-8 (70-80% Pull 1 workout )
    Unilateral DB Row 3x8-12
    Pull Ups 3x
    SLDL or RDL 3x8-10
    Bíceps 3x 8-10


    maybe use 5/3/1 for Bench Push1, Squat Push1, Deadlift Pull1 and Military Pull2..

    good idea ?
    Last edited by Keeperr; 12-03-2012 at 05:37 AM.
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  2. #2
    Registered User Keeperr's Avatar
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    up!!
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  3. #3
    Dereck Palermo1's Avatar
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    looks pretty good
    "In order to succeed you must fail so, don't be afraid to make mistakes."
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  4. #4
    Registered User Mlkehunt's Avatar
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    Mlkehunt is offline
    I would do an upper/lower instead and put squats on lower 1 and DL's on lower 2 because in DL the primary muscles working are actually quads, gluteus and hams, in you're routine i don't think you're legs (front/back) will get enough rest since squat also trains gluteus and hams to a certain degree.
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  5. #5
    Registered User Keeperr's Avatar
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    Originally Posted by Mlkehunt View Post
    I would do an upper/lower instead and put squats on lower 1 and DL's on lower 2 because in DL the primary muscles working are actually quads, gluteus and hams, in you're routine i don't think you're legs (front/back) will get enough rest since squat also trains gluteus and hams to a certain degree.

    i tryed upper/lower, but definitely push/pull works better on me
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