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Thread: New Split - Push, Pull, Legs - Critique?

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  1. #1
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    New Split - Push, Pull, Legs - Critique?

    Starting on the first monday in Feb I will be beginning my cutting routine for the summer time and stuff. I just finished the workout portion of it and I am going to finish the diet next. So I was wondering if all of those whom have a decent understanding of lifting could critique this routine and let me know what you think? One big question I have is for back do you think thats too much? I mean that is two muscle groups you know? Also what about reps? Maybe just do that or do like 3x5, 3x8, 3x12, 3x15? Thanks

    Workout
    Day 1

    Chest ? Flat 3x8, Incline 3x8, Flies 3x8, Dips 3x8
    Tris ? Dips 3x8, Skull Crushers 3x8, Cable Pressdowns 3x8, Arnold Press 3x8
    Shoulders ? Arnold Press 3x8, Front Raises 3x8, Bench Rear Raises 3x8, Barbell Shurgs 3x8

    Day 2 ?

    StairMaster Routine for 30 minutes (should I do it for 40 maybe? or is it to long?)
    Abs on this day too

    Day 3 -

    Lats ? Pull-Ups 3x8, Hammer Pulldowns 3x8, Straight Arm Pulldowns 3x8, FROM Cable Crossovers 3x8
    Bis ? Barbell 3x8, Hammer Curls 3x8, Cable Curls 3x8, Reverse Curls 3x8
    Forearms ? Reverse Curls 3x8, Seated Curl Raises 3x8, Rope Curl 3x8

    Day 4 ?

    Hill Repeats on treadmill for 30 minutes (40?)
    Abs

    Day 5 -

    Quads ? Squats 3x8, Leg Press 3x8, Leg Extensions 3x8
    Hams ? Deadlifts 3x8(Straight?), Good Mornings 3x8, Leg Curls 3x8
    Calves ? Leg Press Calf Press 3x8, Seated Calf Raises 3x8
    Glutes ? Barbell Lunges 3x8, Barbell Box Raises

    Day 6 -

    Sprints on track for 30 minutes (40?)
    Abs

    Day 7 -

    Rest, playin some pb, if that counts as exercise
    Last edited by abefroman35; 01-05-2008 at 10:04 PM.

  2. #2
    Hulk Smash! LouPac's Avatar
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    Too much chest, too much tris, too much shoulders, too much biceps, too much forearms, too much legs. Then you're sprinting the day after all that volume on legs? Oh dear...
    Last edited by LouPac; 01-06-2008 at 03:36 AM.

  3. #3
    Team Stocky Member. Killa Kurt's Avatar
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    Quote Originally Posted by LouPac View Post
    Too much chest, too much tris, too much shoulders, too much biceps, too much forearms, too much legs. Then you're sprinting the day after all that volume on legs? Oh dear...
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  4. #4
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    Quote Originally Posted by abefroman35 View Post
    Starting on the first monday in Feb I will be beginning my cutting routine for the summer time and stuff. I just finished the workout portion of it and I am going to finish the diet next. So I was wondering if all of those whom have a decent understanding of lifting could critique this routine and let me know what you think? One big question I have is for back do you think thats too much? I mean that is two muscle groups you know? Also what about reps? Maybe just do that or do like 3x5, 3x8, 3x12, 3x15? Thanks

    Workout
    Day 1

    Chest ? Flat 3x8, Incline 3x8, Flies 3x8, Dips 3x8
    Tris ? Dips 3x8, Skull Crushers 3x8, Cable Pressdowns 3x8, Arnold Press 3x8
    Shoulders ? Arnold Press 3x8, Front Raises 3x8, Bench Rear Raises 3x8, Barbell Shurgs 3x8

    Day 2 ?

    StairMaster Routine for 30 minutes (should I do it for 40 maybe? or is it to long?)
    Abs on this day too

    Day 3 -

    Lats ? Pull-Ups 3x8, Hammer Pulldowns 3x8, Straight Arm Pulldowns 3x8, FROM Cable Crossovers 3x8
    Bis ? Barbell 3x8, Hammer Curls 3x8, Cable Curls 3x8, Reverse Curls 3x8
    Forearms ? Reverse Curls 3x8, Seated Curl Raises 3x8, Rope Curl 3x8

    Day 4 ?

    Hill Repeats on treadmill for 30 minutes (40?)
    Abs

    Day 5 -

    Quads ? Squats 3x8, Leg Press 3x8, Leg Extensions 3x8
    Hams ? Deadlifts 3x8(Straight?), Good Mornings 3x8, Leg Curls 3x8
    Calves ? Leg Press Calf Press 3x8, Seated Calf Raises 3x8
    Glutes ? Barbell Lunges 3x8, Barbell Box Raises

    Day 6 -

    Sprints on track for 30 minutes (40?)
    Abs

    Day 7 -

    Rest, playin some pb, if that counts as exercise

    First of all "cutting" is diet not exercise. You do NOT need to lift much differently between "cutting" and "bulking" with the possible exceptions of using a little less weight and maybe dropping a couple of exercises (due to the energy deficit)

    Second. Back involves much more than just two muscle groups.

    Third. Your routine only works major bodyparts once per week and has way too much arm work along with all the chest and back lifts.

    Fourth. Too many isolation exercises which don't do too much for building mass or strength especially in a caloric deficit.

  5. #5
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    Quote Originally Posted by LouPac View Post
    Too much chest, too much tris, too much shoulders, too much biceps, too much forearms, too much legs. Then you're sprinting the day after all that volume on legs? Oh dear...
    how is that to much? that is only about 12 sets per muscle group? i am goin to take off some of the arm exercises though, like one of them, since they are worked with the other exer

    Quote Originally Posted by Songsangnim View Post
    First of all "cutting" is diet not exercise. You do NOT need to lift much differently between "cutting" and "bulking" with the possible exceptions of using a little less weight and maybe dropping a couple of exercises (due to the energy deficit)

    Second. Back involves much more than just two muscle groups.

    Third. Your routine only works major bodyparts once per week and has way too much arm work along with all the chest and back lifts.

    Fourth. Too many isolation exercises which don't do too much for building mass or strength especially in a caloric deficit.
    Well first of all, if you would have read the beginning paragraph it tells you that i just finished the workout routine, and im working on the diet. And I was doing the BGB, then I was on GVT, and now im on 5x5. So really I think the only one I would consider doing for "cutting" would be BGB. I mean i realize that the compounds work your arms and stuff too, but im tryin to get everything right.

    Second, I know this, there are the Lats, Rhomboids, Lower back, the rear Delts, Traps, rear obliques, and a lot more of other weird names. But the majority of the back is Lats and Mid, which I am workin on the 3rd day. And I am workin lowerback with my legs, when i do deads, goodmornings, and the barbell box raises

    Third, Yes i realize that it only works it once a week, do you think it is truely neccessary to work it twice? and I am goin to take off some of the extra arm exerc.

    Fourth, well I always thought that, bb bench, deads, bb rows, squats, arn press, and there might be more, were all compound exercises. I am adding in some extra accessory work that is iso.
    and dont think im being a smart as$, im just sayin and askin. so critique this stuff again please
    Last edited by abefroman35; 01-06-2008 at 08:40 AM.

  6. #6
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by abefroman35 View Post
    how is that to much? that is only about 12 sets per muscle group? i am goin to take off some of the arm exercises though, like one of them, since they are worked with the other exer


    12 sets is overkill, especially if you're going to be cutting, where your intake of calories will be lower. You'll be fine with 8 sets per bodypart. Also, consider how you're grouping your exercises. When you work chest, you're hitting your triceps pretty well, and bench hammers your shoulders. Look at your legs too, just because you do an exercise that works quads it doesn't mean your hammies or calves aren't being hit. It's serious overkill and would be detrimental to your training goals.

  7. #7
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    Quote Originally Posted by LouPac View Post
    12 sets is overkill, especially if you're going to be cutting, where your intake of calories will be lower. You'll be fine with 8 sets per bodypart. Also, consider how you're grouping your exercises. When you work chest, you're hitting your triceps pretty well, and bench hammers your shoulders. Look at your legs too, just because you do an exercise that works quads it doesn't mean your hammies or calves aren't being hit. It's serious overkill and would be detrimental to your training goals.

    alright thanks man

  8. #8
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    Not trying to thread hijack here, but just fyi, would it be better for him to do his cardio after one day's rest after legs, and the day right before he does chest/triceps/shoulder again?
    Last edited by Turino; 01-09-2008 at 06:53 PM.

  9. #9
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    Stick with the 5x5 or something based on compounds. Stick with it for at least 6 months to a year, and then look at switching.

    Fuck, fight, or hold the light.

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