Push/pull splits

[MrMuscle]

Let me see some good 4 days push and pull splits. Thinking of doing this for my next routine.

 

[MrMuscle]

Bump you lazy bastards.

Im thinking of somethingl like this maybe:

Day1, Chest/shoulders/triceps
Flat db press
Flyes
Pec Dec
BB shoulderpress
Side raise
Triceps pressdowns
Frenchpress

Day 2, Quads/glutes
Lex extension
Squats
Legpress

Day 3, cardio + abs

Day 4, Back/traps/rear delts/biceps
Reverse grip pulldowns
Straight arm pulldowns
Db rows
Deadlift
Bent over flyes
shrugs
Incline db curls
seated macine curls

Day 5, Hamstrings/calves
SLDL
Leg curls
Standing calf raise
Seated calf raise

Day 6, cardio + abs

Day 7, rest

I still have nine weeks to fix it perfectly. Cuz i feel there are a bit to many exercises on some days. give me some comments and stuff.

 

[t3c]

I did this for a while

Squat
+ Asistance

Bench
+Asistance

Deadlift
Military press
+assistance

the main lifts were 5x5
the asistance work was 3x10 or something

I got really strong and got pretty thick too

 

[MrMuscle]

thats not exactly what im looking for this time around. I did a heavy old school program as my last split, and im going to be in the rep range of 8-12 this time around. And also spreading it out on more exercises.

 

[Lord_Suston]

Day 1 Back/Chest/Traps
Flat BB
Pull-up
Incline BB
Deads
Dips
Bentover rows

Day 2 Legs
I really don't know how to get around a all leg day
Squats
Leg Extensions
Leg curls

Rest

Day 4 Shoulders calves
Military press
Seated raises
Lateral raises
standing raises
Reverse flyes

Day Tris/ Bis
Close-grip
Dumbell curls
Seated french press Dumbell
Babrell Curl
Pushdowns
Ez bar curl

Rewst D6 7

 

[MrMuscle]

thats absolutely a good one as well. But im thinking more all pushing muscles one day, and all pulling muscles one day.

 

[Thaibox]

Day1, Chest/shoulders/triceps
Flat db press
Flyes
Pec Dec
BB shoulderpress
Side raise
Triceps pressdowns
Frenchpress

Day 2, Quads/glutes
Lex extension
Squats
Legpress

Day 3, cardio + abs

Day 4, Back/traps/rear delts/biceps
Reverse grip pulldowns
Straight arm pulldowns
Db rows
Deadlift
Bent over flyes
shrugs
Incline db curls
seated macine curls

Day 5, Hamstrings/calves
SLDL
Leg curls
Standing calf raise
Seated calf raise

Day 6, cardio + abs

Day 7, rest

How is this a push/pull split?

 

[rippedtrojan]

my current split:

day 1-chest, tris
day 2-quads, calves, abs
day 4-back, bis
day 5-hams, shoulders

 

[MrMuscle]

How is this a push/pull split?

chest/shoulders/triceps - the muscles in the upper body that does the pushing

quads/glutes - the muscle in the lower body that does the pushing

back/traps/rear delts/biceps - the muscles in the upper body that does the pulling

Hamstrings/calves - the muscles in the lower body that does the pulling

 

[Thaibox]

okay, I thought you meant opposing groups ie; chest/back, bis/tris.

 

[MrMuscle]

nah, ive tried that before. always trying something new.

so come on guys. Give me exercise suggestions.

 

[MrMuscle]

bump gawd damn it

 

[MrMuscle]

bump gawd damn it

 

[needsize]

Wish I could help but the push/pull splits have never done anything for me, ie training chest before tris made me actually lose size in my arms

 

[MrMuscle]

Hm, interesting. Never tried it this way before myself, and im always looking for a way to hurt some more. So i'll try it for 12 weeks.
Anybody else have any duggestions for exercises?

 

[machman]

Here's my latest:

Day 1: Chest/Tri's (alternate which one is trained first week to week)

Day 2: Back/Bi's (alternate which one is trained first week to week)

Day 3: Quads/Abs

Day 4: Shoulders/Forearms

Day 5: Calves/Hams

I know you asked for a 4 day PP split. I've tried one exactly like rippedtrojans, and I only found it good as a maintainence or cutting routine. If you're looking for a good mass routine that allows you to train every bodypart heavy, this one is really good.