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Thread: Push,Pull,Legs, Off Split

  1. #1
    sacrifice is key
    Join Date
    Oct 2006
    Location
    Japan
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    Push,Pull,Legs, Off Split

    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.

  2. #2
    Senior Member
    Join Date
    Jan 2005
    Posts
    1,039
    Too many foo-foo isolation excercises for my taste : /

  3. #3
    Newbie Galore
    Join Date
    Nov 2006
    Posts
    0
    Why is it that everyone tries to re-invent the wheel?

  4. #4
    rampage don't squat bloodninja's Avatar
    Join Date
    Dec 2005
    Location
    the kitchen table
    Posts
    807
    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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