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Author Topic: is this an effective Push /Pull routine?  (Read 629 times)
rooseveltdunn
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« on: November 10, 2013, 02:40:26 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
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WOOO
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« Reply #1 on: November 10, 2013, 03:19:46 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?
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rooseveltdunn
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« Reply #2 on: November 10, 2013, 03:25:36 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

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WOOO
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« Reply #3 on: November 10, 2013, 03:38:27 PM »

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




solid dude... what are you training for? your routine with result in strength gains but more volume might help you fill in
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rooseveltdunn
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« Reply #4 on: November 10, 2013, 06:05:58 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.
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Roger Bacon
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« Reply #5 on: November 12, 2013, 04:41:58 PM »

I have great genetics

I wouldn't go that far... lol
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WOOO
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« Reply #6 on: November 12, 2013, 05:01:41 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  Smiley
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oni
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« Reply #7 on: November 12, 2013, 10:14:59 PM »

Unless you have some sort of debilitating illness or deformity you have good genetics
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« Reply #8 on: November 13, 2013, 03:33:23 AM »

Unless you have some sort of debilitating illness or deformity you have good genetics


 Grin


technically... but "good genetics" for bbing are a different story
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oni
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« Reply #9 on: November 14, 2013, 03:18:59 AM »


 Grin


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
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