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  • Results 1 to 8 of 8

    Thread: Push / Pull Workout Routine

    1. #1
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      Push / Pull Workout Routine

      Push / Pull Workout Routine

      You will be working out 3 days out of every 6 days according to the following schedule:
      • Monday – Chest, Shoulders, Triceps and Abs (Push Workout)
      • Tuesday – Legs, Calves and Abs (Legs Workout)
      • Wednesday – OFF
      • Thursday – Back, Biceps and Abs (Pull Workout)
      • Friday – OFF
      • Saturday – OFF
      • Sunday – Repeat cycle with push workout….

      Cycle: One Day Off, One Day On, Two Days Off, Repeat.


      Push / Pull Workout Routine

      Monday: Chest/Shoulders/Triceps

      Chest

      • Incline Bench Presses: 2 Sets X 8 Reps
      • Dumbbell Presses: 2 Sets X 8 Reps
      • Incline Flyes: 2 Sets X 8 Reps
      • Flat Bench Presses: 2 Sets X 8 Reps
      • Cable Crossovers: 2 Sets X 15 Reps

      Delts

      • Machine Rear Laterals: 3 Sets X 10 Reps
      • Side Laterals: 3 Sets X 10 Reps
      • Machine Laterals: 3 Sets X 10 Reps
      • Seated Presses: 2 Sets X 6 Reps

      Triceps

      • Overhead Tricep Extensions: 3 Sets X 12 Reps
      • Lying Tricep Extensions: 3 Sets X 12 Reps

      Abs

      • Ab Crunches: 3 Sets X 15 Reps

      Tuesday: Legs/Calves
      Legs

      • Squats: 4 Sets X 6-15 Reps
      • Lying Leg Curls: 4 Sets X 15 Reps
      • Sissy Squats: 4 Sets X 15 Reps
      • Stiff Leg Deadlifts: 4 Sets X 15 Reps

      Calves

      • Standing Calf Machine: 4 Sets X 15 Reps
      • Seated Calf Raises: 4 Sets X 15 Reps

      Abs

      • Reverse Ab Crunches: 3 Sets X 15 Reps

      Thursday: Back/Biceps
      Back

      • Barbell Rows: 3 Sets X 6-8 Reps
      • Dumbbell Rows: 3 Sets X 8 Reps
      • Seated Cable Rows: 3 Sets X 10 Reps
      • Chins: 3 Sets To Failure
      • Deadlifts: 2 Sets X 6-8 Reps
      • Shrugs: 4 Sets X 15 Reps

      Biceps


      • Preacher Curls: 3 Sets X 8 Reps
      • Seated Dumbbell Curls: 3 Sets X 8 Reps

      Abs

      • Ab Rope Crunches: 3 Sets X 15 Reps

      Workout Notes

      This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. “I make sure I’m totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally.” From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). “While I use heavy weights, I make sure to do my exercises as strictly and safely as possible.


      My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I’ll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.”

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    3. #2
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      TheGreatWhiteTruth's Avatar
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      I like this. This is more or less my training methodology in a nutshell.
      SFW GFH

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    5. #3
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      Old school,but it's still a great training program for most to get it done by!
      Thanks for posting this up F.I.S.T.!

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    7. #4
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      I don't really see this as a powe lifters regimen.
      I train shoulders and tri's and chest seperately. Back seperately and legs by themselves.
      I find I can lift heavier that way. And in training for a contest you want to be focusing on strength, not endurance.
      My last contest prep, contest was in March, i did one rep sets.
      For example after sufficient warm-up on flat bench I would do 500x1, 525x1, 545x1. And that was it.
      Contest day I hit 555lbs.
      Did same thing on squats and deads.
      And because shoulders and tri's have so much to do with killer bench why train each part on the same day? You know the levels of weight you use will be less on the latter body parts trained than on the first ones trained.
      I want each muscle group to be fresh so I can hit it hard and heavy.
      But that is a great body builders routine.

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    9. #5
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      ^^^^ you are correct brother, but i use a lot of hybrid training so powerlifting/ strongman/functional and bodybuilding all rolling into one nice little package is what i am, lol

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    11. #6
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      Quote Originally Posted by bufbiker View Post
      I don't really see this as a powe lifters regimen.

      But that is a great body builders routine.
      Quote Originally Posted by WidowMaker View Post
      ^^^^ you are correct brother, but i use a lot of hybrid training so powerlifting/ strongman/functional and bodybuilding all rolling into one nice little package is what i am, lol

      You're right in a sense buff but as WM stated,today its all about bringing it all together for a more complete package.I think there are many bbing exercises/routines that many pl's utilize today in their training as well.

      I would have liked to post it more in a strongman forum though,but we don't have one.LOL

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    13. #7
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      Well, I'm between contests right now so I am doing more of a body building style training. Close stance squats to work on that outer sweep, superset curls and backarms like Larry Scott preached etc.
      but when I am training for a PL meet it all changes.
      But at my age I can't be benching 550+ every week or two or squatting 750+ every week. My joints hate me as it is!
      55 looks great but feels painful!!!!!

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    15. #8
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      Would you suggest this to an intermediate trainee?

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