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Author Topic: CLASSIC EXERCISE, SET, AND REP SCHEME FOR PUSH/PULL/LEGS SPLIT?  (Read 1636 times)
TrapsMcLats
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« on: August 01, 2012, 09:12:30 AM »

I've been doing this lately, and find I like it, EDIT: but should i be doing anything else, changing rep or set scheme?

Pull:

12 sets of 8 reps for pullups/rows/cleans (in total)
2-3 sets of bicpes

legs

10 sets squats 8-20 reps
10 sets deads/variation of stiff, standard, and sumo

push

6 sets flat bench  variation
4 sets shoulder press variation
2-3 sets tricep extensions
2 sets side laterals

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chaos
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« Reply #1 on: August 01, 2012, 04:38:58 PM »

I don't count sets or reps, too much effort.

And I don't see how you could do 10 sets of squats then 10 sets of deadlifts, unless you're half-assing it.

What exactly is your goal?
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Yev33
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« Reply #2 on: August 01, 2012, 07:33:39 PM »

Whenever I go to a 4 day split I use the pull/push/legs set up cycled  over four days.
I set it up like this:

Pull A                                               Pull B
Back Rows                                        Vertical Pulling
Vertical Pulling                                   Back Rows
Traps                                               Rear delts/upper back
Biceps                                              Hammer curl or reverse curl variation

Push A                                             Push B
Flat Press                                         Overhead or Incline Press
Incline or Overhead Press                     Flat  or decline press or dip variation
Chest Isolation                                  Shoulders Isolation
Tricep Extentions                               Tricep Extention

Lower A                                             Lower B
Deadlift Variation                                 Squat Variation
Quads                                                Single Leg Movement (lunges, single leg squats etc..)
Calves                                               Hamstrings Isolation
Low Back Isolation                                Calves
Abs                                                    Abs
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TrapsMcLats
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« Reply #3 on: August 01, 2012, 08:28:30 PM »

I don't count sets or reps, too much effort.

And I don't see how you could do 10 sets of squats then 10 sets of deadlifts, unless you're half-assing it.

What exactly is your goal?

I go lighter and higher reps with leg stuff... pretty gassed after this workout, not half assing it...

goal is just get most from workout...im not a competitive anything, just a lifter.  I would consider doing a deadlift comp at some point, however...
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chaos
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« Reply #4 on: August 02, 2012, 08:33:26 AM »

I go lighter and higher reps with leg stuff... pretty gassed after this workout, not half assing it...

goal is just get most from workout...im not a competitive anything, just a lifter.  I would consider doing a deadlift comp at some point, however...
I'd put deads on a pull day to get the most of them and still do stiff legged on leg day.
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Donny
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« Reply #5 on: August 02, 2012, 09:50:17 AM »

I'd put deads on a pull day to get the most of them and still do stiff legged on leg day.
x2
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tbombz
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« Reply #6 on: August 09, 2012, 05:09:14 PM »

i would do

deads/rows/pulldowns/curls

bench/fly/press/laterals/tricep of choice

extensions/curls/squats/extensions/curls/calves of choice


or something similar
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