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Ok so im starting a push, pull, legs off,(repeat) split. Now ive read about over training so indeed i will have to be carefull not to put myself in that situation however i feel like this split might be very benificial at least for a 4-6week routine. The following is how i made it up so if anyone would like to critique it or offer construtive critisism please do. Oh yea, and link pasters need not go further.
Day 1 - Push
Incline Press - warm up x 20
warm up x 10
set 1
set 2
set 3
set 4(dropset 50% of weight after set)
Bench Press - set 1
set 2
set 3
set 4(dropset)
Parallel Bar Dips (weighted) set 1
set 2
set 3
set 4(drop weight after set and to failure)
Shoulders - overhead press(standing) set 1
set 2
set 3
set 4(dropset)
Bent-Over Laterals - set 1
set 2
set 3
side laterals(standing) - set 1
set 2
set 3
Tri's- Close grip bench press - Set 1
set 2
set 3
set 4(dropset)
cable pushdowns with arm blaster - set 1
set 2
set 3
dumbell skull crushers - set 1
set 2
set 3
Ok after realizing how long this would be if i did this for all three days im gona post this take feedback and then post the next day and so on. Now to explain myself on how i put this workout together. First off sets,basic exercises i do 4 and if the exercise is isolation i cut the sets down to 3. I do dropsets be because that is what im using to shock my muscles for this cycle, next cycle might be forced negatives or partial reps what ever. I do standing overhead press because i like to keep overhead press as the meat and potatoes of my shoulder workout but did seated my last routine. I swap out ever bar exercise for dumbell every other week as well as incline flys for dips. Now as far as upright rows not being in with a shoulder routine, i feel that upright rows work upper back better/more then they do shoulders so i have put it in with my back routine.
Too many foo-foo isolation excercises for my taste : /
Height: 6'2
Weight: 195 (01JAN09)
B/F: 11%
Goal Weight: 210
Starting weight: 150 (10/1/04)
Why is it that everyone tries to re-invent the wheel?![]()
I do push/pull/legs with basically no isolation at all and it works great.
I do
flat bench
decline or incline
shoulder press
closegrip bench
deadlift
lat pulldown
row
upright row
shrugs
squat (lots)
sldl
good morning
Last edited by bloodninja; 11-20-2006 at 07:59 PM.
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