Question about push/pull balancing

ItsHectic

Registered User
Are lat pulldowns classified as scapula depression and lateral raises classified as scapula elevation?
I am putting together a routine for a beginner and want it balanced.
 
I use lateral raises as a pull exercise, but now that I think about it, it is a push because the contraction is when the resistance is distal.
 
This is the routine incase anyone would like to comment.

Its 2 days per week, push/pull split.

day 1
DB Bench press 3x8-12
Decline DB Bench press 3x8-12
Lying Lat raises 3x8-12
Decline tricep ext 2x8-12
Hyper ext 1x8-12
Squats 3x12

day 2
Bent over DB rows 3x8-12
Rear delt row 3x8-12
Lat Pull down 3x8-12
Bomber Curls 1x8-12
Leg curls 3x8-12
calf raises 3x8-12
VKR 3x8-12
 
Why did you exclude military press? Also, are you going to alternate push/pull exercises during each session?
 
Rodja said:
I use lateral raises as a pull exercise, but now that I think about it, it is a push because the contraction is when the resistance is distal.
Click to expand...

Im going by point #5 in this article Invalid Link Removed

But according to that I think I should have only 3 sets for bench instead of 6 because bench counts as a protraction and an internal rotation. I wished the author used an example routine.
 
Rodja said:
Why did you exclude military press? Also, are you going to alternate push/pull exercises during each session?
Click to expand...

The negatives are outwaying the positives for me.
I dont want too much internal rotation and front delt dominance, its just so commom to see that these days, and OHPs do have there risks although minor.

What do you mean alternate push pull excercises?
 
ItsHectic said:
Are lat pulldowns classified as scapula depression and lateral raises classified as scapula elevation?
I am putting together a routine for a beginner and want it balanced.
Click to expand...

Yes and yes. Side laterals and upright rows have similar motions and I know that upright rows are scapular elevation.
 
ItsHectic said:
The negatives are outwaying the positives for me.
I dont want too much internal rotation and front delt dominance, its just so commom to see that these days, and OHPs do have there risks although minor.

What do you mean alternate push pull excercises?
Click to expand...

In your exercise order, do you go push-pull or push-push-pull-pull?
 
Rodja said:
In your exercise order, do you go push-pull or push-push-pull-pull?
Click to expand...

Im abit confused. Monday push, thursday pull. all other days off. The person only wants to work out 2 days per week, seeing as though there just starting out I want to make things easy for them, I know its not the best routine but after 2-3 months I am going to put them on full body 3 days per week which they should appreciate due to shorter work outs.
 
ItsHectic said:
Im abit confused. Monday push, thursday pull. all other days off. The person only wants to work out 2 days per week, seeing as though there just starting out I want to make things easy for them, I know its not the best routine but after 2-3 months I am going to put them on full body 3 days per week which they should appreciate due to shorter work outs.
Click to expand...

You answered my question. Monday is push and Thursday is pull. In that case, I would say to do push and pull exercises on each training day.
 
Rodja said:
You answered my question. Monday is push and Thursday is pull. In that case, I would say to do push and pull exercises on each training day.
Click to expand...

Sort of like a 2 day per week full body workout? makes sense, I will think something up after breakfast.
 
Decline DB Bench press 2x8-12
Incline DB Bench press 2x8-12
Bent over DB Row 4x8-12
Lying Lat raise 3x8-12
Lat pulldown 4x8-12
Shrugs 1x8-12
Cuban press(w scapula depressed) 1x40
DB Rear delt row 3x8-12
Bomber Curl 1x8-12
Decline Skull Crusher 2x8-12
Hyper extension 2x8-12
Squats 3x12

I dont know how, but I realised lat pulldown is an internal rotation, and bent over rows are not an external rotation.
 
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