Push/Pull fans out there? Advice?

  1. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    201
    Level
    14
    Lv. Percent
    18.72%

    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. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    201
    Level
    14
    Lv. Percent
    18.72%

    Nothing...?
  3. New Member
    dusk's Avatar
    Stats
    6'3"  200 lbs.
    Join Date
    May 2009
    Posts
    19
    Rep Power
    75
    Level
    4
    Lv. Percent
    22.3%

    add legs into the routine. Squats for sure
    •   
       

  4. New Member
    Chops89's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Mar 2009
    Posts
    321
    Rep Power
    228
    Level
    14
    Lv. Percent
    72.6%

    Obviously not necessary, but I like to do some seated cable rows for Pull days.
  5. Senior Member
    urbanski's Avatar
    Stats
    5'7"  197 lbs.
    Join Date
    May 2009
    Posts
    1,195
    Rep Power
    1508
    Level
    30
    Lv. Percent
    5.07%
    Achievements Activity ProPosting Pro

    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. Advanced Member
    TravisG's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Apr 2009
    Posts
    973
    Rep Power
    554
    Level
    24
    Lv. Percent
    31.82%

    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. New Member
    cmc's Avatar
    Stats
    5'9"  193 lbs.
    Join Date
    Jan 2009
    Posts
    237
    Rep Power
    194
    Level
    15
    Lv. Percent
    15.65%

    ^^I agree^^ Try Chest/back...bis/tris...works great supersetting.
  8. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    201
    Level
    14
    Lv. Percent
    18.72%

    Makes sense - thanks for the advice guys!

    X
  

  
 

Similar Forum Threads

  1. Push/Pull/Legs. Advice.
    By Boondoggleyou in forum Training Forum
    Replies: 10
    Last Post: 05-09-2011, 10:23 AM
  2. push pull
    By jspillane08 in forum Training Forum
    Replies: 2
    Last Post: 12-08-2008, 10:04 PM
  3. Push Day vs. Pull Day
    By bloodline26 in forum Exercise Science
    Replies: 3
    Last Post: 10-15-2008, 09:25 PM
  4. Push And Pull?
    By mofodaddy6932 in forum Training Forum
    Replies: 2
    Last Post: 01-09-2008, 11:26 PM
  5. max- ot and pull/ push system
    By alex in forum Training Forum
    Replies: 0
    Last Post: 11-20-2005, 04:44 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in