My legs/pull/push workout. Please advice

[rljf11]

Hey all, could really do with some opinions on my supposed new split and workout. To give you some back ground I'm 22 6ft and 200lb 12% bf. Been lifting for 6 years. Just starting cycle (Tren/Test/Anavar). Iv ALWAYS done 2 muscle groups a session normally chest/bis back/tris legs/shoulder. A knowledgeable guy i know adviced me to try a push/pull/legs split and after researching it all i like the idea. My goals are to at first get body fat down to 8% then gain lean muscle. My proposed workout is as follows:

DAY 1)
PULL:

BENT OVER ROW 3X 8-10

WEIGHTED CHINS 3X F

DEADLIFT 4 X 6-8

REVERSE FLYE 2 X 15

BARBELL CURL 3 X 8-10

DB CURLS 1 X 8-10 (DROPSET)

10MIN ABS

DAY 2)
REST DAY

DAY3)
LEGS:

LEG PRESS 4 X 8-10

LUNGES 2 X 20 STEPS

LEG EXTENTION 2 X 12-15

LEG CURL 2 X 12-15

STRAIGHT LEG DEADLIFT 3 X 10-12

10MIN ABS

(PLEASE NOTE I ONLY HAVE ACCESS TO A SMITH MACHINE FOR SQUATS, BUILT UP THE WEIGHT TO 200KG BUT NOW BY KNEES ARE SMASHED SO GOING LEG PRESS)

DAY 4)
PUSH

INCLINE DB PRESS 3 X 8-10

BENCH PRESS 2 X 8-10

CABLE FLYE 3 X 10-12

DB SHOULDER PRESS 3 X 8-10

SEATED LAT RAISE 2 X 10-12

WEIGHTED DIPS 3 X 8-10

SKULL CRUSHERS 2 X 8-10

DAY 5)
REST DAY

DAY6)
REPEAT CYLE.... PULL

I will also be doing 15 min fasted cardio and 10min after workout.

What do you guys think of this? Do you think it is to much volume or am i good to go? any advice or pointers would be greatly appreciated.

Thanks for your time

[tigerspawn]

I have always got best results from grouping bis with back and tris with chest. You’re already working tris when doing chest and bis when doing back.

I have also always done deadlift on leg days. I know everyone says deadlift is back exercise. I view it as basically same exercise as squat. The deadlift is the best movement for developing round, strong, glute muscles. On ascension, at the sticking point, the glutes are brought into play and can be squeezed at this point for a maximal contraction. Deadlifts also work all the surrounding hip/pelvic muscles. The deadlift works the entire leg region the same as the squat does. Most of the deadlifting movement is executed by the legs, with the back holding everything in place. When I do deadlifts on leg day it allows my legs more time to recover instead of hitting them on leg day then training them again on back day by doing deadlifts.

[rljf11]

Thanks for the help tigerspawn, can I ask apart from the deadlifts what do you think about the rest of the workouts and how they are laid out? Anything you'd change wether it be the volume of the workout, exercises...I'd appreciate any feedback from you or any other members viewing this thread. Thanks again

[kelkel]

Visit the lounge and start reading "Marcus's Diary" for some great modern training thoughts and methodologies.

And welcome to the forum!

kel

[tigerspawn]

Yes check out marcus's diary its a must read

[gearbox]

Yes check out marcus's diary its a must read

Yes it is...

[CMB]

Hey I've done a three day split just like you're proposing. It worked pretty good for me and the volume was much higher than I was used to which shocked my body.

What are you goals?

I would do at least 25 minutes of cardio a session, 15 minutes is too short. You really want to get your heart rate moderate/high pace for a decent period of time in order to more effectively stimulate your cardiovascular system. As far as fasting THEN going and doing cardio, I would only recommend you do this if the goal is to lose weight as fast as possible. You will lose some muscle mass, as well as fat.

[rljf11]

Thank iv had a read and learned a lot, but i still value your opinions on my particular routine.
CMB my goals are to lose body fat to get down to 8% and then gain lean muscle. A realistic goal for me is to be 205lb+ at 8%bf. Thank you for your opinion on the cardio side of things, i do lose body fat pretty easy as im naturally lean, so would you recommend that amount of cardio after every session? Would you add in any HIIT?
TIGERSPAWN in reference to your advice on deadlifts with legs instead of back can i have your opinions on this routine and anything you would change?

DAY 1)
PULL:

BENT OVER ROW 3X 8-10

WEIGHTED CHINS 3X F

REVERSE FLYE 2 X 15

BARBELL CURL 3 X 8-10

DB CURLS 1 X 8-10 (DROPSET)

10MIN ABS

15-20MIN CARDIO

DAY 2)
REST DAY

DAY3)
LEGS:

DEADLIFT 4 X 6-8

LEG PRESS 4 X 8-10

LUNGES 2 X 20 STEPS

LEG CURL 2 X 12-15

CALF RAISES 10X10


10MIN ABS

15-20MIN CARDIO

(PLEASE NOTE I ONLY HAVE ACCESS TO A SMITH MACHINE FOR SQUATS, BUILT UP THE WEIGHT TO 200KG BUT NOW BY KNEES ARE SMASHED SO GOING LEG PRESS)

DAY 4)
PUSH

INCLINE DB PRESS 3 X 8-10

BENCH PRESS 2 X 8-10

CABLE FLYE 3 X 10-12

DB SHOULDER PRESS 3 X 8-10

SEATED LAT RAISE 2 X 10-12

WEIGHTED DIPS 3 X 8-10

SKULL CRUSHERS 2 X 8-10

15-20MIN CARDIO

DAY 5)
REST DAY

DAY6)
REPEAT CYLE.... PULL

[rljf11]

Bump for opinions on the workout above....
Tigerspawn thanks again for the deadlift advice, I did them with pull before you gave me the advice and now I'm to sore to do legs today makes sense to do them with legs especially as I don't have access to a squat rack.

[abbot138]

I think its a very solid routine, its similar to what I am currently using. I do less volume than this and lower rep ranges. But your exercise choices are solid and volume is definitely within reason. Be sure to track your lifts and make sure you are progressing (if trying to grow) or at least maintaining (if trying to burn fat).

[rljf11]

Thanks abbot, I had originally planned it with less volume but it didn't feel enough and workout felt short. I'm doing pull and legs in 40 mins and push takes an hour. I record my lifts every sessiom so will be sure to make sure I'm progressing. Can I ask what cardio you find most effective for fat loss, eg HIIT, pwo, fasted..
Thanks(

[abbot138]

Thanks abbot, I had originally planned it with less volume but it didn't feel enough and workout felt short. I'm doing pull and legs in 40 mins and push takes an hour. I record my lifts every sessiom so will be sure to make sure I'm progressing. Can I ask what cardio you find most effective for fat loss, eg HIIT, pwo, fasted..
Thanks(

Nothing wrong with adding more volume, if your body can handle it. You did it the right way, starting low and adjusting from there. Ive done them all and IMO it doesn't make a ton of difference. HIIT is great, but it was brutal on my knees and feet and interfered with my leg workouts. I always enjoyed fasted, steady-state morning cardio but that doesn't always fit into my lifestyle. Have probably done PWO the most and saw good results from that. I would say pick any of the 3 or maybe all of them, depending on goals; HIIT once or twice a week on off days, PWO after push and pull days, AM fasted on the off days that you aren't doing HIIT. One warning with fasted AM, I do not recommend it on training days. It takes your body a fair amount of time to replenish glycogen stores and unless your doing cardio at 6am and training at 6pm, its probably not a good idea. Nowadays I just make sure that I do it, 30-40 minutes, 5 days a week whenever I can. Unless you are doing contest prep I wouldn't stress about it too much.

[rljf11]

Nothing wrong with adding more volume, if your body can handle it. You did it the right way, starting low and adjusting from there. Ive done them all and IMO it doesn't make a ton of difference. HIIT is great, but it was brutal on my knees and feet and interfered with my leg workouts. I always enjoyed fasted, steady-state morning cardio but that doesn't always fit into my lifestyle. Have probably done PWO the most and saw good results from that. I would say pick any of the 3 or maybe all of them, depending on goals; HIIT once or twice a week on off days, PWO after push and pull days, AM fasted on the off days that you aren't doing HIIT. One warning with fasted AM, I do not recommend it on training days. It takes your body a fair amount of time to replenish glycogen stores and unless your doing cardio at 6am and training at 6pm, its probably not a good idea. Nowadays I just make sure that I do it, 30-40 minutes, 5 days a week whenever I can. Unless you are doing contest prep I wouldn't stress about it too much.

Thanks abbot, going to start off with pwo, then add fasted on off days or HIIT if needed, Thanks for your help i'll be sure to post my results.