Push/Pull/Legs

[teacherman]

[FONT=&quot]Hi, new member here. Just wondering if my program could be critiqued. Im 21 and natural trainer.......trying to go for like a fitness model look lean and athletic.... thanks in advance
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[FONT=&quot]
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[FONT=&quot]Week 1:[/FONT]
[FONT=&quot]Monday-Push [/FONT]
· [FONT=&quot]Incline Dumbbell Press-3x10[/FONT]
· [FONT=&quot]Chest Dip-3x10[/FONT]
· [FONT=&quot]Flat Dumbbell Press-3x10[/FONT]
· [FONT=&quot]Cable side lateral raises-3x10[/FONT]
· [FONT=&quot]Dumbbell front raises-2x10[/FONT]
· [FONT=&quot]Triceps Push Down-2x10[/FONT]
[FONT=&quot]Tuesday-Pull[/FONT]
· [FONT=&quot]Wide grip pull ups-4x10[/FONT]
· [FONT=&quot]Seated Row-3x10[/FONT]
· [FONT=&quot]One arm row-3x10[/FONT]
· [FONT=&quot]Rear Delt fly-3x10[/FONT]
· [FONT=&quot]Incline Dumbbell Bicep Curl-2x10[/FONT]
[FONT=&quot]Wednesday-Rest[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Thursday-Legs[/FONT]
· [FONT=&quot]Squats-4x10[/FONT]
· [FONT=&quot]Lunges-3x10[/FONT]
· [FONT=&quot]Hamstring curls-3x10[/FONT]
· [FONT=&quot]Standing Calf Squat-3x15[/FONT]
[FONT=&quot]Friday-Rest[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Saturday-Push[/FONT]
· [FONT=&quot]Incline Dumbbell Press-3x10[/FONT]
· [FONT=&quot]Flat Dumbbell Press-3x10[/FONT]
· [FONT=&quot]Cable Crossovers-2x10[/FONT]
· [FONT=&quot]Cable side lateral raises-3x10[/FONT]
· [FONT=&quot]Dumbbell front raises-2x10[/FONT]
· [FONT=&quot]Triceps Dips-2x10[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Sunday-Pull[/FONT]
· [FONT=&quot]Wide grip lat pulldown-3x10[/FONT]
· [FONT=&quot]Seated Row-3x10[/FONT]
· [FONT=&quot]One arm row-3x10[/FONT]
· [FONT=&quot]Rear Delt fly-3x10[/FONT]
· [FONT=&quot]Incline Dumbbell Bicep Curl-2x10[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Week 2-[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Monday-Off[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Tuesday-Legs[/FONT]
· [FONT=&quot]Deadlifts-3x10[/FONT]
· [FONT=&quot]Dumbbell step ups-3x10[/FONT]
· [FONT=&quot]Leg extension-3x10[/FONT]
· [FONT=&quot]Standing calf squats-3x10[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Wednesday-Off[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Thursday-Push[/FONT]
· [FONT=&quot]Incline Dumbbell Press-3x10[/FONT]
· [FONT=&quot]Chest Dip-3x10[/FONT]
· [FONT=&quot]Flat Dumbbell Press-3x10[/FONT]
· [FONT=&quot]Cable side lateral raises-3x10[/FONT]
· [FONT=&quot]Dumbbell front raises-2x10[/FONT]
· [FONT=&quot]Triceps Push Down-2x10[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Friday-Pull[/FONT]
· [FONT=&quot]Wide grip pull ups-4x10[/FONT]
· [FONT=&quot]Seated Row-3x10[/FONT]
· [FONT=&quot]One arm row-3x10[/FONT]
· [FONT=&quot]Rear Delt fly-3x10[/FONT]
· [FONT=&quot]Incline Dumbbell Bicep Curl-2x10[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Saturday-Legs[/FONT]
· [FONT=&quot]Squats-4x10[/FONT]
· [FONT=&quot]Lunges-3x10[/FONT]
· [FONT=&quot]Hamstring curls-3x10[/FONT]
· [FONT=&quot]Standing Calf Squat-3x15[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Sunday-Off[/FONT]

 

[Colstreamer]

Bro this looks like you'll just maintain your mass with that set and rep range, diet is gonna be key to achieving the look you want. Personally though I'd like to see you ditch the leg extensions, they'll only fcuk up your knees, swap in front squats instead, much better for your knees. I'd also cut out those fruity cable exercises and isolation movements and use barbells instead of dumbells. But that's just me, I don't like isolation or cables...

 

[teacherman]

Hey man I thought that was hypertrophy range? Do you suggest 4-6 range for at least half the program? I use dumbells for greater range of motion that's all. My diet is in check that I'm pretty sure of. Cheers for the reply!

 

[Colstreamer]

Hey man I thought that was hypertrophy range? Do you suggest 4-6 range for at least half the program? I use dumbells for greater range of motion that's all. My diet is in check that I'm pretty sure of. Cheers for the reply!

Yeah 4-6 is better for strength and mass. You can go heavier if your rep range is lower. Barbells will allow you to use heavier weights which will add to strength and mass. I'd also like to see you increase the number of sets per exercise, you could do half the exercises if you just added some more sets. With just 3 as soon as you're getting into one exercise it's time to move on to another and it's hard to improve in all areas at the same time.

Here's a good thread on push, pull, legs. It ought to help you refine your routine. http://www.elitefitness.com/forum/w...ng/push-pull-legs-routine-outline-819993.html

 

[stevesmi]

as long as you are ripping up your muscle fibers you are succeeding.

now if you go out there and do 5 pounds 10X and don't feel a burn or pump you are wasting your time. make sure you get a nice pump and burn and approach failure each set.

that workout is a lot of volume but I like its premise. just make sure you like Cols said your diet is on point.. should get some nice results.. also if you read my 3 day split in my signature I talk about changing things up .. don't go in there and do the same exact workout everytime.. mix things up. which you seem to do in your routine so I give it thumbs up

 

[teacherman]

So I'll gain more muscle on a 5-6 rep range I'll take a look at that thread....my diet is really clean and is in a 500 caloric surplus normally so that's the key to not turning into a power lifter shape hey haha!! So I'll drop the isolation stuff until I gain some mass hey?

 

[teacherman]

Rather confused

 

[Colstreamer]

Ok bro you've had some slightly conflicting advice here. Steve's more experienced and knowledgable than myself so I'm not gonna contradict what he's said.

Basically what he's saying is as long as you're approaching failure at the end of your set, ie the last couple of reps really kill to complete, the rep range isn't so important, for myself I've found heavy weight low reps work well for strength and size. He's also saying that not doing exactly the same workout, like you do, is good for keeping the muscles from adapting, the better they adapt the less they'll grow.

I said I didn't like the cables and isolation exercises, mainly because cables don't feel "right" to me and isolation doesn't really build mass, it's better for shaping... For your goal I feel build up the muscle you'll need then chip away at the inessential bits like a sculptor carving a statue..

 

[teacherman]

Yeah I will drop the isolation exercises and shape later... Also I'll play around with the rep ranges to see what works

 

[teacherman]

I will drop the volume slightly too any examples of how many exersices and sets to do instead of 15 do 8-9?

 

[stevesmi]

there isn't an exact formula for success at all with workouts.

what i was saying is exactly what colstreamer brung up.. you want to make sure you get a nice pump and rip up those muscle fibers.. thats the whole point of working out to begin with. rip them up, send blood and nitrogen into the muscle.. then have the muscle repair itself and get stronger.

sometimes when i take a friend with me to the gym and they are pretty much newbs they will workout .. start feeling the burn and stop their set. they will tell me "okay i feel the burn" then they will just stop. so my point was you should keep going until you get close to failure, really rip up those muscle fibers and don't just give up because it hurts.. keep breathing and deal with the pain.. you will eventually learn to love that feeling. now if you are doing tiny weight where you don't feel anything then you should up your weight.. that was my point, didn't mean to confuse you. so if you aren't feeling a good burn after 10 reps then you should up your weight. push your body to grow.

10-15 reps is a bit much. but since your goals are for that fitness model look that probably is the direction you want to go. with your compound movements you probably want to go 8-10 reps.. with your isolation like with calf routines you wan tto go higher.. i will rip my calves up with 20-30 reps even.. get a really big burn in there .. you want a fast workout, taking no more than a minute between sets. and high volume. keeps your heart rate up the whole way. now a powerlifter is gonna take more time in between sets cause he is more worried about strength and doesn't care about keeping HR up the whole time. a regular bodybuilder will do 5X5's... but your goals are very different here

if you feel that soreness in there the next day then you know you accomplished your goal of ripping up the muscle fibers. and i would say during your workout you should be breaking a sweat since you are doing a fast workout since your goals are the fitness model look

 

[teacherman]

Thanks for all the help guys! this is a good forum. 8-10 is what I normally push for my compound lifts I think i just need to have a crack and see what works. May even be better to switch every now and then too. Do you think lowering the volume to 8-10 sets will be better to begin with

 

[Colstreamer]

Thanks for all the help guys! this is a good forum. 8-10 is what I normally push for my compound lifts I think i just need to have a crack and see what works. May even be better to switch every now and then too. Do you think lowering the volume to 8-10 sets will be better to begin with

"10-15 reps is a bit much. but since your goals are for that fitness model look that probably is the direction you want to go. with your compound movements you probably want to go 8-10 reps.."

Here's your answer bro

 

[teacherman]

Oh does he mean reps or sets? I was saying should I lower my sets not my reps? Sorry for the confusion lol

 

[Colstreamer]

I'd shoot for 4-5 exercises and about 15 sets per workout.

Make sure they're quality sets though, like Steve said, make each one count, don't include warm up sets in the 15 total, do warm up sets of course just don't think it's a work set. So if you do 5 sets of bench press with 2 warm up sets its 7 sets total but you don't count the warm ups.

 

[teacherman]

Alright so let's say on push day knock out 2 chest 2 shoulder and 1 tricep exercise

 

[Colstreamer]

Sounds good
See how well it works for you over 12 weeks then make adjustments as necessary