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How does my Push/Pull Routine Look??


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about How does my Push/Pull Routine Look?? within the Weight Training & Weight Lifting category.

Excerpt: Been training on and off for 5 years, mainly high volume..Hitting a muscle group 2x a week or just bombing it with a 5x a week routine with about 8-10 exercises per workout. Looking to switch it up to short but more intense workouts since my energery levels have been going down a bit lately and cant really got for 1 - 1 1/2's anymore. Only problem is im concerend i might not grow as much as I can on this routine compaired to higher volume, but willing to give it a shot... 1. Squats 3 x 5,

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  1. #1
    All Natural ShortMonster's Avatar
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    How does my Push/Pull Routine Look??

    Been training on and off for 5 years, mainly high volume..Hitting a muscle group 2x a week or just bombing it with a 5x a week routine with about 8-10 exercises per workout. Looking to switch it up to short but more intense workouts since my energery levels have been going down a bit lately and cant really got for 1 - 1 1/2's anymore. Only problem is im concerend i might not grow as much as I can on this routine compaired to higher volume, but willing to give it a shot...


    1.
    Squats 3 x 5, 1 x 10
    SLDL 3 x 8-10
    Pullups 20-40 reps
    BB Rows 4 x 6
    Curls 3 x 10

    2.
    DB or Incline Bench 2 x 5, 2 x 8
    Dips 3 x 8
    DB OH Press 3 x 8
    Side Laterals 3 x 10
    Skulls 3 x 10

    3.
    Deadlifts 4 x 5
    Leg Press 2 x 10 or 1 x 20
    Chins 20-40 reps
    DB Rows 3 x 8
    Curls 3 x 10

    4.
    Bench Press 2 x 5, 2 x 8
    DB Flyes 3 x 8-12
    Military Press 3 x 8
    Side Laterals 3 x 10
    Skulls 3 x 10
    Last edited by ShortMonster; 11-Sep-2011 at 11:42 AM.

  2. #2
    Pro Bodybuilder kc17's Avatar
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    Re: How does my Push/Pull Routine Look??

    Quote Quote posted by ShortMonster View Post
    Been training on and off for 5 years, mainly high volume..Hitting a muscle group 2x a week or just bombing it with a 5x a week routine with about 8-10 exercises per workout. Looking to switch it up to short but more intense workouts since my energery levels have been going down a bit lately and cant really got for 1 - 1 1/2's anymore. Only problem is im concerend i might not grow as much as I can on this routine compaired to higher volume, but willing to give it a shot...


    1.
    Squats 3 x 5, 1 x 10
    SLDL 3 x 8-10
    Pullups 20-40 reps
    BB Rows 4 x 6
    Curls 3 x 10

    2.
    DB or Incline Bench 2 x 5, 2 x 8
    Dips 3 x 8
    DB OH Press 3 x 8
    Side Laterals 3 x 10
    Skulls 3 x 10

    3.
    Deadlifts 4 x 5
    Leg Press 2 x 10 or 1 x 20
    Chins 20-40 reps
    DB Rows 3 x 8
    Curls 3 x 10

    4.
    Bench Press 2 x 5, 2 x 8
    DB Flyes 3 x 8-12
    Military Press 3 x 8
    Side Laterals 3 x 10
    Skulls 3 x 10
    give this routine a shot ..

    pullday push legs
    1- bent over rows 4 sets 1-bench press 4sets 1-squat 5 sets
    2-pullups 2-incline db press 3 sets 2- deadlift 3 sets
    3-upright rows 3 sets 3-weighted dips 3sets 3-leg press 4 sets
    4-db rear fly 3sets 4-db shoulder press 3 sets 4- leg curls 3 sets
    5-seated cable rows 3sets 5- db lat raises 3sets 5 calf raises 3 sets
    6-shrugs 3 sets 6-flys (pecs) 3 sets 6- seated calves 3 sets
    7-bbl curls 4sets 7- skull crushers 3 sets
    8 db curls 3 8- tri pressdowns 3 sets

    increase weight after 3 or 4 wks continuously .. 5 or 10 lbs

  3. #3
    Elite Moderator zedhed's Avatar
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    Re: How does my Push/Pull Routine Look??

    Man you all do a hell of a lot of volume........
    For me Strong Lifts 5x5 all the way. Always go back when I wanna bulk/mass up.

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