Push/Pull fans out there? Advice?

  1. Push/Pull fans out there? Advice?


    I've been doing my push/pull routine for awhile now and am contemplating switching it up. I do the below, or a slight variation of the below about 4 days a week:

    ++++++++++++++++++++++++++++++ ++++++
    Push

    Dumbbell Bench Press – 3 of 8
    Dips – 3 of 8

    Decline Bench Press – 3 of 8
    Vertical Press (Machine) – 3 of 8

    Overhead Dumbbell Press – 3 of 8
    Tate Press – 3 of 8

    Fly’s (Machine) – 3 of 8
    Shoulder Press (Machine) – 3 of 8

    Pull

    Sitting Arm Curls (Machine) – 3 of 8
    Shoulder Shrugs – 3 of 8

    Standing Dumbbell Curls – 3 of 8
    Single Arm Dumbbell Row – 3 of 8

    Barbell Deadlift – 3 of 8
    Chinups – 3 of 8

    Reverse Fly (Machine) – 3 of 8
    Straight Arm Pulldown (Machine) – 3 of 8
    ++++++++++++++++++++++++++++++ ++++++

    The workout has been good to me and the best part about it is it's easy to remember! Any advice on what I may want to swap in or out of it?

    Thanks for the advice!


  2. Nothing...?

  3. add legs into the routine. Squats for sure
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  4. Obviously not necessary, but I like to do some seated cable rows for Pull days.

  5. here's mine, been using it for several months. i've modified it to work for me. i think its done wonders for my size.

    Sunday (Pull)
    A1. Dead Lifts, 8 sets of 3
    B1. Supported DB Curls 8 x 3
    B2. Dumbbell Lateral Raises, 4 x 6 OR 2 x 12
    C1. Weighted Pull-Ups (full extension, of course), 8 x 3
    C2. Straight-Leg Deadlifts, 8 x 3
    D1. Serratus Crunch, 3-4 x 8-10
    Monday (Push)
    B1. Lunges
    B2. DB Floor Presses 4 x 6 OR 2 x 12
    C1. DB Inclines/Declines 4 x 6 OR 2 x 12
    D1. Close grip BP 4 x 6 OR 2 x 12
    D2. Dumbbell Lateral Raises, 4 x 6 OR 2 x 12
    E1. Calf, 3-4 x 15-20
    Tuesday (Off)
    Wednesday (Pull)
    A1. Chin ups, 4 x 6 OR 2 x 12
    A2. Dumbbell Rows, 4 x 6 OR 2 x 12
    B1. Front Rows, 4 x 6 OR 2 x 12
    B2. Shrugs, 4 x 6 OR 2 x 12
    C1. Rear Delt Flyes, 4 x 6 OR 2 x 12
    C2. Crunches, 3-4 x 8-10
    Thursday (Push)
    A1. Back squats 8 x 3
    B1. BB flat Bench Press 8 x 3.
    C1. Standing Overhead Presses, 8 x 3
    C2. Dips (forearm touches biceps in the down position), 8 x 3
    D. Calf, 3-4 x 8-10

  6. why dont you do whole muscle groups which pair push/pull?

    Monday: chest/back chest is pushing, back is pulling

    thurs: legs, shoulders

    sat: bi, tri

  7. ^^I agree^^ Try Chest/back...bis/tris...works great supersetting.

  8. Makes sense - thanks for the advice guys!

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