Push / Pull 3 Day Split... Comments??

[Devils Mentor]

Here is what I am going with to get me back into the Game... What do your think??? When would be a good time to Put the Abs into play???

Thanks Guys!!!!


DM


PUSH / PULL 3 Day Split



PULL – MONDAYS:
• Back (Lats)
• Deltoid (Side)
• Back (General)
• Trapezius (Upper)
• Deltoid (Rear)
• Biceps
• Brachialis
• Brachioradialis
• Wrist Flexors
• Wrist Extensors

PUSH – WEDNESDAYS:
• Chest (General)
• Chest (Upper)
• Chest (Lower)
• Deltoid (Front)
• Triceps
• Neck Extensors
• Neck Flexors

LEGS – FIRDAYS:
• Quadriceps
• Hamstrings
• Hip Adductors
• Calves (General)
• Hip Flexors
• Calves (Soleus)
• Tibialis Anterior
• Obliques

[catabolic kid]

I would do abs on leg day

[tri-athlete]

i think i read about this push pull workout in last months muscle and fitness magazine. im curious to see the results you get. i know very little about it. keep us posted on this one.

[skank]

I always do abs last after a workout. Doesn't seem to really matter which day. I would avoid doing them before squats, no need to pre exhaust core muscles needed during the exercise. That really goes for all heavier lifts.

[qualityclrk1]

i normally work the push exercises on monday. Your chest and your tri's are a bigger muscle group than your bi's and back (in most all cases). So i like to give them more time to completely heal, so my body can focus more on just rebuilding my legs on saturday and not worry about having to deal w/my chest as well (hopefully that makes sense)- i don't know how scientific that is, but its something my dad always did, and its rubbed off. Like in almost all my posts- I LOVE THE PUSH/PULL strategy. When working your chest on bench press, ur also working your tri's, so why not got ahead and kill your tri's the same day while you have that pump going? It almost pisses me off to see people start squating and then go and bench. Why move your blood around your body like that? I've also noticed when people do the push pull concept they work harder while in the gym. They have a tendency to half ass their lifts when working unrelated muscle groups- (not going to complete failure). Also only going three days a week, it allows my muscles more time to heal before heading back into the gym- if your working your chest on monday and ur tri's on tuesday- ur tri's haven't even healed from the workout on monday, so you'll get a half ass workout from them. "Your body grows in bed, not in the gym"- Heres a generic of my routine for a typical monday:
Light Stretch
- Flat Bench Press (trying to get 3 sets of 10, but hopefully i can't get 8 on that 3rd set before going into failure)
- Cable Flies (same as above on sets and reps)
- Incline Bench Press (same as above on sets and reps)
- Decline Bench Press (same as above on sets and reps)
- Shoulder Lift (Military Press or whatever works for you)
*After all those press exercises my tri-ceps are normally almost shot anyway, so i then move onto my tricep routine, and go into failure w/every set*
- Cable Pull Down (bent bar? idk if thats what the "technical" name is)
- Cable Pull Down (Rope)
- Skull Crushers
- Dips (until i'm a walking zombie- god do i love dips!)
I always try and switch up my exercises routinely. Instead of using an olympic bar, i may switch to dumbbells on my incline and what have you (whatever! just make sure you're working all the parts of your chest- upper and lower)
This may seem like it'd take me quite awhile to get accomplished, but you should only be taking a MAXIMUM of 90 seconds between sets. I can get all of this accomplished in under 70 mins no problem (even less on my leg days). And i'm honestly not the most unsocial person in the gym, i do catch myself chatting alittle too much. Another piece of advice is don't short yourself on your leg days, squating will help your entire body grow.

[Devils Mentor]

Damn!!!! I come back a day or two later and have this Wealth of Info... Thanks Guys for taking the time to Post!!!

DM

[516]

i normally work the push exercises on monday. Your chest and your tri's are a bigger muscle group than your bi's and back (in most all cases). So i like to give them more time to completely heal, so my body can focus more on just rebuilding my legs on saturday and not worry about having to deal w/my chest as well (hopefully that makes sense)- i don't know how scientific that is, but its something my dad always did, and its rubbed off. Like in almost all my posts- I LOVE THE PUSH/PULL strategy. When working your chest on bench press, ur also working your tri's, so why not got ahead and kill your tri's the same day while you have that pump going? It almost pisses me off to see people start squating and then go and bench. Why move your blood around your body like that? I've also noticed when people do the push pull concept they work harder while in the gym. They have a tendency to half ass their lifts when working unrelated muscle groups- (not going to complete failure). Also only going three days a week, it allows my muscles more time to heal before heading back into the gym- if your working your chest on monday and ur tri's on tuesday- ur tri's haven't even healed from the workout on monday, so you'll get a half ass workout from them. "Your body grows in bed, not in the gym"- Heres a generic of my routine for a typical monday:
Light Stretch
- Flat Bench Press (trying to get 3 sets of 10, but hopefully i can't get 8 on that 3rd set before going into failure)
- Cable Flies (same as above on sets and reps)
- Incline Bench Press (same as above on sets and reps)
- Decline Bench Press (same as above on sets and reps)
- Shoulder Lift (Military Press or whatever works for you)
*After all those press exercises my tri-ceps are normally almost shot anyway, so i then move onto my tricep routine, and go into failure w/every set*
- Cable Pull Down (bent bar? idk if thats what the "technical" name is)
- Cable Pull Down (Rope)
- Skull Crushers
- Dips (until i'm a walking zombie- god do i love dips!)
I always try and switch up my exercises routinely. Instead of using an olympic bar, i may switch to dumbbells on my incline and what have you (whatever! just make sure you're working all the parts of your chest- upper and lower)
This may seem like it'd take me quite awhile to get accomplished, but you should only be taking a MAXIMUM of 90 seconds between sets. I can get all of this accomplished in under 70 mins no problem (even less on my leg days). And i'm honestly not the most unsocial person in the gym, i do catch myself chatting alittle too much. Another piece of advice is don't short yourself on your leg days, squating will help your entire body grow.

dont you think you should focus on your shoulders a little more? im not saying your right or wrong im really asking. i feel after 12 sets focusing on chest then 3 sets for shoulders, then 3 for tris my shoulders would have been neglected

[Ronnie Rowland]

You can't isolate the upper and lower sections of the chest. Also, only 2 sets per body part are needed not 3.

[qualityclrk1]

i've always done three sets- usually my first set is to concentrate on PERFECT form with a decent amount of weight- feels like it helps loosen up my joints and gets me comfortable on the bench for example...then the next two are the more serious higher weighted sets...

[TexN343]

I need to get some blood flow to my shoulders before I just jump into bench press or ouch I feel it. This is the reason I "can't" do push pull because I have to pull before I push even if it's just to get blood flow to my shoulders ie breathing harder.