Push/leg/pull routine

[illuminatty]

Currently I'm do jt push/pull routine with legs included on pull days but I'm really not liking spending 2 hours in the gym due to so many exercises. I thought I would break up my routine a bit. Please critique!

Push

Incline db press 4 sets of 3-5 reps
Incline flies 3 sets of 10-12 reps
Dips 2 sets of 10-12
Lateral shoulder raises 4 sets of 8 reps
Behind the head overhead press 4 sets of 10
Cable tri 4 sets of 12-10-8-6


Pull

Rack pulls 4sets of 3-5 reps
Chins 3 sets of 10-12
Close grip pull down 2 sets of 10
Shrugs 3 sets of 10
Rear delt 4 sets of 10
Bicep work 3 sets of 10-8-6

Leg

4 sets of front squats 5 reps
3 sets of smith machine lunges 10 reps
3 sets of ham work
4 sets of calf work
4 sets of weighted sit ups
3 sets of hanging leg raises

OFF

Push

4 sets of db press 3-5 reps
3 sets of dumbell pull over 8-10
2 sets of cable cross over 12 reps
4 sets of standing barbell overhead press 3-5 reps
3 sets of front delt work
3 sets of tri work

Pull

4 sets of dumbell rows 3-5 reps
4 sets of lat pull down 8-6-4-4
3 sets of cable rows 10 reps
3 sets of shrugs 10 reps
Bicep work 3 sets of 10-8-6

Leg

4 sets of barbell squat 3-5 reps
3 sets of smith machine lunges
3 sets of leg extension
4 sets of calf work
4 sets of weighted decline sit ups
4 sets of cable oblique work

Off

Repeat

 

[raysugar1234]

If you dont' mind adding more days then do legs on the off days, that is if you have the time for 6 days a week... Behind the neck presses are bad for shoulders.... If you do them normally they work just as well.... Clean and press, that's what I do and I have big shoulders and front delts.....

 

[raysugar1234]

Or do what I do, I train hams and calf on pull days and do my squats on push days...... Btw, I like your routine[)] I try to rest between sets as little as possible, two mintues 30 seconds on heavy sets and a minute to a minute and a half on higher reps.... I'm in and out in under an hour and half, I could post my routine if you wanna look at it.....

 

[illuminatty]

Sure post your routine up! On my compounds I rest 2 minutes or so in between. On my isolations I rest maybe a minute!

You're a monster if you only rest 30 seconds lol!

Legs on off days?

So push pull rest legs rest push pull rest legs rest?

 

[raysugar1234]

Sure post your routine up! On my compounds I rest 2 minutes or so in between. On my isolations I rest maybe a minute!

You're a monster if you only rest 30 seconds lol!

Legs on off days?

So push pull rest legs rest push pull rest legs rest?

I never rest 30 seconds i said a minute and half.... I suggest you do hams and calves on pull days, and squats on push days. That would save time, plus you would be doing SLDL on pull days which are good for lower back... You could do legs on off days, but that is 6 days in the gym.. That would probably be optimal however..I do basically the same as you about two minutes on most compounds, some less and about a minute on isolation... Sometimes 30 seconds more..

Here the basic outline for my routine...

Mon Push,
Bench
Incline or Clean and press
weighted dips
pull overs
Rope tricep push down or lying extensions
Squats
Front squats

Tue pull
Bent rows
Pull ups
upright rows
shrugs
Bicep curls
rear flys
SLDL
Calf work

Thur Push
Bench
incline or Clean and press
weighed dips
pull overs
tricep work
Squats
Front squats

Friday Pull
Dead Lifts
bent rows
pull ups
rear flys
curls
sldl
calf work

I like to have two days off after doing dead lifts.. reps and sets vary. Sometimes I do hang cleans or power cleans on pull days.. Bent rows are always Pendlay style.... Pull ups are always wide grip and weighted on last few sets...

 

[illuminatty]

I really like your routine actually. I wouldn't like to goto gym 6x a week to be honest and you have a more evenly spread out split than I do. I'm gonna modify your routine and give it go in a few weeks when I start my cycle.

Cheers!

 

[raysugar1234]

I really like your routine actually. I wouldn't like to goto gym 6x a week to be honest and you have a more evenly spread out split than I do. I'm gonna modify your routine and give it go in a few weeks when I start my cycle.

Cheers!

Yeah If you split up the legs it's much easier and saves time... 6 days a week is a tough for me as well, If I had the time I would do it but I still get everything in and it's working well for me... Sometimes I do a full body day on wendsday and I also do cardio.... Post your routine when you get it all sorted out, happy to helpl[)] Millard has me motivated to get the bike out when the weather breaks.......

 

[kc89]

Im doing a squat(legs)/push/pull days, how an earth are you spending 2hour in the gym? do u rest 10m between sets or talk or play on your phone, seriously saying you rest 2m or 30s is BS because doing the math it doesn't add up.

Raysugar, SLDL actually activate the upper back muscle more than the lower back muscle, romanian DL activate lower back muscle more.Pausing on the ground every rep aswell, forces your body to produce more force, instead of touch n go

 

[raysugar1234]

Im doing a squat(legs)/push/pull days, how an earth are you spending 2hour in the gym? do u rest 10m between sets or talk or play on your phone, seriously saying you rest 2m or 30s is BS because doing the math it doesn't add up.

Raysugar, SLDL actually activate the upper back muscle more than the lower back muscle, romanian DL activate lower back muscle more.Pausing on the ground every rep aswell, forces your body to produce more force, instead of touch n go

Well he was doing about 40 sets of various exercises on his Pull and leg day. So I don't know how you do your math but 40 times 2.5 is 100. That's a hundred minutes and that does not even include the time to do the exercises. I think you read it wrong, he was doing a full pull day and a full leg day in one workout. That is why he was asking how to split it up....

 

[illuminatty]

I decided to try out hst. But like ray mentioned, I was doing legs along with back and included abs as well.

Hst is only 3 days a week which is ok with my schedule

 

[raysugar1234]

I decided to try out hst. But like ray mentioned, I was doing legs along with back and included abs as well.

Hst is only 3 days a week which is ok with my schedule

Did it kick your ass bro? Millard splits his up into 6 workouts instead of 3.....

 

[illuminatty]

6 days how? Upper/lower?

Is it 6 days straight or 3 days on 1 day off

 

[raysugar1234]

6 days how? Upper/lower?

Is it 6 days straight or 3 days on 1 day off

I'm not totally sure, don't think it's upper/lower.. He told me that he splits the 3 days up into 6.... You should ask him if you really want to know....

 

[illuminatty]

The 15s are hard actually I've got doms!! Lol.

I can't wait until I move onto 10s. I'm doing 6 week cycle and gonna run 2 times.

I can't do squats right now due to an injury so I've been doing leg presses.

I'm gonna follow it exactly for first and my 2nd cycle I'm gonna do upper lower split 6x a week.

So far I'm loving it