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Opinions on my 2 push workouts?12533

brutestep private msg quote post Address this user
Hey guys i know there is several of those threads out there already but i would soooo appreciate some feedback on my PUSH workout

Doing push/pull/leg/off/repeat just so u know.

Push A:
3 sets dumbell bench press, (flat or incline)
3 sets chest press (machine)
3 sets cable crossover (upper chest)
3 sets lateral raises
3 sets skullcrushers
3 sets rope pushdown

Push B:
3 sets military press (+ warmup)
3 sets chest press (machine)
3 sets cable crossover (upper or lower chest)
3 sets lateral raises
3 sets rope pushdown
3 sets skullcrushers

So what do u guys think? 18 sets per workout. I havent tried this out quite yet but im sure some of u guys have some great experience regarding PPL and the volume so pls come with suggestions on how i could tweak things up in this workout.

(Dont suggest barbell bench pls, im taking a pause from it )
Thanks in advance!
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NorIda private msg quote post Address this user
Are you doing 36 sets of pulling exercises?
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brutestep private msg quote post Address this user
*fail post by me here*
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brutestep private msg quote post Address this user
Quote:
Originally Posted by NorIda
Are you doing 36 sets of pulling exercises?


Yep its same there, 18 sets each workout.

3 sets bent over row
3 sets pullups
3 sets cable row
3 sets rear delt (cable crossover thingy)
3 sets hammer curls
3 sets bicep curls
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NJT private msg quote post Address this user
What @Norlda meant was, 36:18. As in a 2:1 ratio of pull to push.

What are the rep ranges?
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by NJT
What @Norlda meant was, 36:18. As in a 2:1 ratio of pull to push.

What are the rep ranges?


This, should be doing double the workload on your pull days as you are for push.
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brutestep private msg quote post Address this user
The rep ranges is pretty mixed, going heavier for the compound lifts such as dumbbell bench press, military press. And the reps get higher towards the end of the workouts.

wtf, is it really true that u should do twice as much work for your back than for chest? how can the PPL concept work then?

As it is now its 2-3 exercises for chest each push workout and always 3 exercises for back on the pull days. Deadlifts is on my legday.
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brutestep private msg quote post Address this user
Okay what about this as pull workout guys?.

3 sets bent over row
3 sets pullups
3 sets cable row
3 sets (the exercise at 2:40 on the youtube link below)
3 sets hammer curls
3 sets bicep curls

http://www.youtube.com/watch?v=xzTFYXUcPPc
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NJT private msg quote post Address this user
Yes it is true. And it's easier than it seems, adding or subtracting sets.

For example you could make one row 5 sets and add another exercise.

Ditch a press and take the 3 sets down to 2 and you're nearly there.

17:9
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brutestep private msg quote post Address this user
Quote:
Originally Posted by NJT
Yes it is true. And it's easier than it seems, adding or subtracting sets.

For example you could make one row 5 sets and add another exercise.

Ditch a press and take the 3 sets down to 2 and you're nearly there.

17:9


Do you feel like writing the workouts down? im not creative at all

Would really appreciate that buddy. I would like to start every push workout with either dumbbell bench press or militarypress if thats possible D:
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Method private msg quote post Address this user
1. Switch between flat bench and incline on A & B days. Too much focus on chest on A. Limit to 2 exercises.
2. Not enough shoulder work. Do military on A & Arnold press on B. Mix up the lateral raises with exercises that work the heads of your shoulders.

* Change up the sets, they don't all need to be 3 sets. Throw in a drop set here and there.
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brutestep private msg quote post Address this user
Quote:
Originally Posted by Method
1. Switch between flat bench and incline on A & B days. Too much focus on chest on A. Limit to 2 exercises.
2. Not enough shoulder work. Do military on A & Arnold press on B. Mix up the lateral raises with exercises that work the heads of your shoulders.

* Change up the sets, they don't all need to be 3 sets. Throw in a drop set here and there.


Just saw a interesting video from Jason Blaha regarding sets.
http://www.youtube.com/watch?v=k3Hsh1EWKWQ

Guess its time to drop some sets down ^^

But cant just u or any kind soul here just write it down for me? im a little retarded and dizzy.
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NJT private msg quote post Address this user
Bent over row: 5x5
pull ups: 3x8
db row: 4x6
Cable row: 3x8
Face pull: 3x12
Barbell curl: 3x8
Hammer curl: 2x 10
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oceanair private msg quote post Address this user
i always thought it was rope pulldown, and a pulling movement lol. oh well.
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