Opinions on my push/pull routine plz.

Some quick background on myself. 6'1'', about ~215. Not sure about bf%. Been training for about 2 years now. Low card diet, based off of cutting sticky. I basically eat pro/carb before and after my workout, rest of my meals are pro/fat. Lots of lean meats, fish, poultry, flax oil, nuts & seeds. If i have veggies its broccoli.

Anyway, Im looking for opinions on the routine Im going to try. Not sure of the amount of sets/reps for each exercercise. Goal is to increase LBM.

Monday: Torso Pull
Back (Lats)- Wide grip pull ups
Deltoid (Side) - side dumbell raise
Back (General)- bent over row
Deltoid (Side)- upright row?
Trapezius (Upper)- shrug
Back (General or Lats)- deadlift
Deltoid (Rear)- reverse pec dec

tuesday: Torso Push
Chest (General)- dumbell bench
Chest (Upper)- dumbell incline
Chest (General)- dumbell decline
Chest (General or Upper)- cable flies
Deltoid (Front)- front dumbell raise or 45lb plate raises Neck Extensors- these are hard to explain
Neck Flexors- these too :)
Deltoid (Front)- maybe standing military's if my shoulder isnt bugging out. currently shoulder is killing me when I press overhead.

wedsnesday - cardio

thursday: legs & pull
Hamstrings- stiff leg deadlift
Biceps- standing barbell
Hamstrings- leg curl machine
Brachialis- dumbell preacher curl
Brachioradialis-hammer curls
Abdominal- hanging leg raieses
Wrist Flexors-barbell wrist curl
Obliques- physio ball work
Wrist Extensors- barbell reverse wrist curl

firday: Leg & Arm Push
Quadriceps - squats
Triceps - dips
Quadriceps - leg press
Triceps - skull crusher
Quadriceps - dumbell lunges
Calves (seatedl)
Tricep- straight bar pushdowns
Calves (standingl)

well, Im gonna start it monday, so I'll let everyone know how it goes.

I can't possibly do squats the day after doing stiff leg deads (hams) myself, as squats require good ham power, and mine would be TORCHED!

I can't do chest after shoulder work either, etc.

That's just me.

~SC~

How about trying it like this, so that your muscle groups don't conflict.

Mon (push) Quads; Calves; Triceps
Tues (pull) Back; Hams; Abs in there
Wed (off)
Thur (push)Chest; Delts; Calves
Fri (pull) Biceps; Traps; Forearms; Abs in there too
Sat + Sun off

Btw, Why not throw in some cardio on Sat and Fri (since it's a pretty easy day), along w/ Wed. *3 days 45 mins, would be good* Seperate the cardio from the training. (am cardio, pm training)

I'm curious as to how people train legs (quads actually) w/out really stimulating your hams so you are able to work them the very next day?

I have never been able to do that myself w/out taking a few days of a break in between. I guess if you used only hacks, lunges, extensions you could do it, but that would be taking out SQUATS and/or leg presses, which in my reasoning are staples in serious leg training.

~SC~

Quote:

---

Originally Posted by SwoleCat

I'm curious as to how people train legs (quads actually) w/out really stimulating your hams so you are able to work them the very next day?

I have never been able to do that myself w/out taking a few days of a break in between. I guess if you used only hacks, lunges, extensions you could do it, but that would be taking out SQUATS and/or leg presses, which in my reasoning are staples in serious leg training.

~SC~

---

I train hams the same day as quads, w calves. I get a great pump from doing them together. Yes they get taxed, but the two opposing muscles give me a tremendous pump. I respect your opinion so, let's say quads and calves on Mon, when would you throw in hamstrings? Thursday?

I'm not trying to hijack your thread aspengc8, this info could help us both.

Quote:

---

Originally Posted by Keyser Sozey

How about trying it like this, so that your muscle groups don't conflict.

Mon (push) Quads; Calves; Triceps
Tues (pull) Back; Hams; Abs in there
Wed (off)
Thur (push)Chest; Delts; Calves
Fri (pull) Biceps; Traps; Forearms; Abs in there too
Sat + Sun off

Btw, Why not throw in some cardio on Sat and Fri (since it's a pretty easy day), along w/ Wed. *3 days 45 mins, would be good* Seperate the cardio from the training. (am cardio, pm training)

---

In this case, move Traps to Tues, and Hams to Fri?

Quote:

---

Originally Posted by Keyser Sozey

In this case, move Traps to Tues, and Hams to Fri?

---

Thats exactly what im thinking. I pulled the routine off this site. http://www.exrx.net/Lists/WorkoutMenu.html

I think Im going to try the above routine, letting quads kick the week off with squats, then stiff leg's on back + ham day.

Quote:

---

Originally Posted by aspengc8

Thats exactly what im thinking. I pulled the routine off this site. http://www.exrx.net/Lists/WorkoutMenu.html

I think Im going to try the above routine, letting quads kick the week off with squats, then stiff leg's on back + ham day.

---

Funny aspengc8, Iwas thinking about stiff deads w back on wed (that's my back day) and then hams on Friday (Saturday, if I'm tired). Thought I was doing too much deadlifts.
Never

Following pretty much all of Swolecat's guidance, here's a skeleton of my routine. Keep it simple and basic bro, and go balls out through everything. My workouts don't last any more than an hour. No BS, intense workout. (Geeze I sound like an SC-groupie or something :lol: )

This is my "Regular Week" routine--when the work schedule isn't too friggin hectic...I adjust when things come up...
M:Back/Bis: WG Pulldowns, heavy bentover db rows, deads, regular/preacher curls (alternate each week), db shrugs
T:Chest/Tris: flat db bench, incline db bench, cable flies/flat db flies/incline db flies (alternate each week), skullcrushers/close grip flat bb bench (alternate each week)
W:off
Th:Legs: squats, lunges, stiff-legged deads, standing/seated calf raises (alternate each week)
F:Shoulders/Abs: db shoulder press, front lateral raises, side lateral raises, (sometimes) back lateral raises, weighted crunches, weighted leg-lifts
Sa:off
Su:off