Push-pull routine

[Kidrok (Hop)]

Here is a basic push-pull routine I've been using for the past year or so, just 3 times a week, Tuesday, Thursday and Sunday. I did whatever I needed for warmups, anywhere from 1-5 warmup sets depending on the exercise and placement within the routine. I would do cardio 1st to also help to get everything warm and loose. It's short and sweet and by alternating sets with my training partner (my wife) we kept a pretty good pace.



Day 1 - Chest/Shoulder/Tri
Abs 3 sets
Flat DB Press 2 x 10-15
Calf mach. Shoulder Press 2 x 15-20
Smith Close-Grip 2 x 10-15
wm Dips 1x20

Day 2 - Bi/Forearm/Back
Abs 3 sets
Machine Preacher curl 2 x 10-15
DB Hammer Curl 1 x 10-15
Wide Assisted Chin 2 x 10-15
Deadlift 2 x 6-10

Day 3 - Legs
Abs 3 sets
Standing Calf Raise 2 x 15-20
Lying Leg Curl 2 x 10-15
Adductor 1 x 15-20
Hack 2 x 8-12
wm 1 x 15-20

Day 4 - Chest/Shoulder/Tri
Abs 3 sets
Incline Smith Press 2 x 10-15
Machine Lateral 2 x 10-15
Rope Pushdown 2 x 10-15

Day 5 - Bi/Forearm/Back
Abs 3 sets
BB Curl 2 x 10-15
Rev Cable curl 1 x 15-20
Wide-grip Pulldown 2 x 10-15
Cable Row 2 x 10-15

Day 6 - Legs
Abs 3 sets
LP Calf Press 2 x 15-20
Seated leg Curl 2 x 10-15
Squat 2 x 6-10


Day 7 - Chest/Shoulder/Tri
Abs 3 sets
Smith Flat 2 x 10-15
Smith Shoulder Press 2 x 15-20
PJR 2 x 15-20
Dip wm 1x20


Day 8 - Bi/Forearm/Back
Abs 3 sets
DB curl 2 x 10-15
Single Rev Cable Curl 1 x 15-20
Close Pulldown 2 x 10-15
T-bar Row 2 x 6-10

Day 9 - Legs
Abs 3 sets
Seated Calf Raise 2 x 15-20
DB SLDL 2 x 10-15
Abductor 1 x 15-20
CBX Leg Press 2 x 8-12
wm 1 x 15-20

[mentalflex]

Very nice Kidrock!

I have also fallen in love with a push-pull-legs routine a'la the DC 3 way split. I'm finding the trade-offs between frequency and volume as compared to the 2 way really allow for an extremely grueling training session and require the additional recovery.

Once someone gains a great deal of experience on the two-way, the 3 way will lead to continuous gains. Love it

[Hard_Core]

I like this routine. I may have to try it... although would it be better to do shoulders with back since some back exercises target parts of the shoulder anyways?

[Kidrok (Hop)]

I like this routine. I may have to try it... although would it be better to do shoulders with back since some back exercises target parts of the shoulder anyways?

Ah, but some chest exercises also target parts of the shoulders.

That and shoulders are pushing movements unless you do upright rows.

[Kidrok (Hop)]

And just as an fyi. you may notice the higher rep ranges I use on shoulders, that is because of 3 shoulder surgeries, I can't train them heavy anymore.

[steel1970]

I trained that split most of this year up till August. I love that split. I usually did two s/s of two exercises, a compound and then more of an isolation. I loved it, especially during prep....how is the shoulder holding up KR? Other than rep range, is there anything else you had to change, such as dropping any certain movements?

[Hard_Core]

Ahhhhh. Interesting point, it is a push muscle. I think I will try this routine this week and see how I like it

[VanillaGorilla3]

I like this routine. I may have to try it... although would it be better to do shoulders with back since some back exercises target parts of the shoulder anyways?

Ah, but some chest exercises also target parts of the shoulders.

That and shoulders are pushing movements unless you do upright rows.

And just as an fyi. you may notice the higher rep ranges I use on shoulders, that is because of 3 shoulder surgeries, I can't train them heavy anymore.

All these things being said, you considered no direct shoulder work?

[Kidrok (Hop)]

....how is the shoulder holding up KR? Other than rep range, is there anything else you had to change, such as dropping any certain movements?

They're ok, not perfect and never will be again. I can't do db inclines, but can do smith inclines (go figure). A few other exercises are somewhat uncomfortable but usually changing to a neutral grip helps.

[Kidrok (Hop)]

All these things being said, you considered no direct shoulder work?

Thought of it once....for a second...lol... but as long as I have some work arounds I will continue to hit them anyway I can.

[mister69]

Got a video of your dips..do them upright or more leaning forward?

With my previous shoulder issues I am not su're if dips are a good choice...

What's been your experience?

[Kidrok (Hop)]

Got a video of your dips..do them upright or more leaning forward?

With my previous shoulder issues I am not su're if dips are a good choice...

What's been your experience?

Yes I am very cautious with them because it can be a major problem. I actually use the assited dip machine and have my wife just hold the seat on the floor with her foot. But the arms on that are perpendicular to the floor and pararell to each other which feels better than the other dip bars that slightly angle downward and inward. I limit the range of motion to arms pararell to the floor with a slight lean forward. Any variation and my 1 shoulder will ache for days.

[mister69]

You ever thinj you'll go back to 2way dc split?

[Kidrok (Hop)]

You ever thinj you'll go back to 2way dc split?

Get outta my head, you won't like it in there.

:insane:

[mister69]

Lol no problem kr.

Regardless nice split!!