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Push/pull splits

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.
 
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
 
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.
 
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
 
thats absolutely a good one as well. But im thinking more all pushing muscles one day, and all pulling muscles one day.
 
Last edited:
MrMuscle said:


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?:confused:
 
Thaibox said:

How is this a push/pull split?:confused:

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
 
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