posted Thu, 07/13/2017 - 09:32
2042
Push/ Pull Routine.
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Evening folks,
Does anyone use the style of routine? Im training without any help and have been told to do this routine to hit your muscles twice in the one week. Whats your opinions on it?
Thanks TDog
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Same thing I do. just try and spread front delts out as much as possible beimg there a smaller muscle group then back or legs per say.
What Theo said below. This has been my go to split over the years. I mix it up from time to time but find my self always going back to this split. When time is tight and you cant always hit the gym it also great for maintaining current size. Very versatile for bulking and/or cutting.
It's better than a body part split imo, but not as fun.
I too have used this on a 6 day rotation.
Shoulders and legs
Chest and tri
Back and bi
On the 2nd rotation for the week I will use different excerises. For example on chest day 1 I would do flat bench and incline press and chest 2 decline dumbells and pullovers. These are just examples so you get the idea. I train very early in the morn so my time is always tight this way I was always able to hit every angle at least once a week. Good luck!!
Hey brother! I used this routine for years and it gave me a solid base and foundation! Personally, I love this routine for it has worked well for me in the past! You can check out pics on my profile if you like!
I trained three days on, one off, three on:
Day one: chest, shoulders, triceps
Day two: back, biceps, forearms
Day three: legs, abdominals
It's a simple, basic and effective system that gets the job done!
I've since switched things up due to my age and becoming more of a high volume trainer but will revisit at some time in the future! Hope this helps and happy training!
Hit me up if you have any questions or need assistance, I'll be happy to help!
thetdog623837Thanks for the reply.
On day 1 would you do all your chest exercises first then move onto shoulders then triceps or mix the them up? Also how many exercises per group were you doing?
You are most welcome!
Yes, I would always train larger body parts first and still do, so chest-delts-triceps!
For larger body parts I would always do 12 sets, 3 exercises x 4sets, so in one week it would be six different chest exercises dumbbell, barbell bench- flat-incline-decline, flyes-flat-incline, dumbbell pullovers, cable work ect. You get the idea! Rep range when I was your age was standard protocol 12-10-8-6 raising the weight on each set!
I did 12 sets for for shoulders also, factoring in all three heads!
Smaller muscle groups like bis and tris I kept in the 9-10 set range!
I'm more than twice your age so I've adapted my training to more volume and higher reps so as to avoid injury! Size and strength are no longer of paramount importance!
Hit me up with any other questions or concerns, I'll gladly assist you!
To reiterate, simple, basic and effective! No need to complicate things as as having fun will increase consistency! :))