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Getbig Bodybuilding Boards => Training Q&A => Topic started by: rooseveltdunn on November 10, 2013, 01:40:26 PM

Title: is this an effective Push /Pull routine?
Post by: rooseveltdunn on November 10, 2013, 01:40:26 PM: Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps
Title: Re: is this an effective Push /Pull routine?
Post by: WOOO on November 10, 2013, 02:19:46 PM: Quote from: rooseveltdunn on November 10, 2013, 01:40:26 PM
Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

looks fine... what are your goals? age/experience/height/weight?
Title: Re: is this an effective Push /Pull routine?
Post by: rooseveltdunn on November 10, 2013, 02:25:36 PM: Quote from: WOOO on November 10, 2013, 02:19:46 PM

looks fine... what are your goals? age/experience/height/weight?

I am 6'2, 240 and 27 yrs old here is a recent pic

(http://i39.tinypic.com/mj75oz.jpg)
Title: Re: is this an effective Push /Pull routine?
Post by: WOOO on November 10, 2013, 02:38:27 PM: Quote from: rooseveltdunn on November 10, 2013, 02:25:36 PM
I am 6'2, 240 and 27 yrs old here is a recent pic

(http://i39.tinypic.com/mj75oz.jpg)

solid dude... what are you training for? your routine with result in strength gains but more volume might help you fill in
Title: Re: is this an effective Push /Pull routine?
Post by: rooseveltdunn on November 10, 2013, 05:05:58 PM: I need to work on my chest and my arms mainly, I have great genetics but I am lazy lol i am working on changing that and try to get bigger and better, mainly just have a really nice build and v taper.
Title: Re: is this an effective Push /Pull routine?
Post by: Roger Bacon on November 12, 2013, 03:41:58 PM: Quote from: rooseveltdunn on November 10, 2013, 05:05:58 PM
I have great genetics

I wouldn't go that far... lol
Title: Re: is this an effective Push /Pull routine?
Post by: WOOO on November 12, 2013, 04:01:41 PM: yup.... great genetics for what? you look very narrow in that pic with puny shoulder and back development....

time to get back in the gym :)
Title: Re: is this an effective Push /Pull routine?
Post by: oni on November 12, 2013, 09:14:59 PM: Unless you have some sort of debilitating illness or deformity you have good genetics
Title: Re: is this an effective Push /Pull routine?
Post by: WOOO on November 13, 2013, 02:33:23 AM: Quote from: oni on November 12, 2013, 09:14:59 PM
Unless you have some sort of debilitating illness or deformity you have good genetics

;D

technically... but "good genetics" for bbing are a different story
Title: Re: is this an effective Push /Pull routine?
Post by: oni on November 14, 2013, 02:18:59 AM: Quote from: WOOO on November 13, 2013, 02:33:23 AM

;D

technically... but "good genetics" for bbing are a different story

Which genetics? Drug response? I'd only worry about that if you wanted to go pro