MEMBER LOGIN

Results 1 to 4 of 4
  1. #1
    Frequent Poster Fozzie's Avatar
    • Join Date
      Aug 2009
    • Posts
      745
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Scotland
    • Photos
    • Reputation
      6,119
    • Rep Power
      70

    Default Push / Pull / Legs - For real!

    I'm going to be a bit short on workout days soon so its back to the basics - a 3 day split .

    I've tried 3 day splits before but have never been a fan of training shoulders and legs together. There seems to be a few splits out there that say they are push, pull, legs but have shoulders and legs togetherlol. So, Inspired by a Scivation video i saw, here is my take on an actual Push / Pull / Legs split.

    Chest, Front delts + Triceps
    rest
    Back, Traps, Rear delts + Biceps
    rest
    Legs


    DAY 1

    CHEST
    Incline DB press 3/4 x 6-8
    Cable chest press 3 x 8-10
    Flies 3 x 8-10

    SHOULDERS
    Side raises 3 x 8-10
    DB shoulder press 4 x 6-8

    TRICEPS
    Overhead ext. 2 x 8-10
    Rope Pushdown 2 x 8-10

    DAY 2

    BACK
    Pullups 3/4 x 10 (amap then neg.)
    Bent over rows 3 x 6-8
    Close grip pulldowns 3 x 10
    - or Cable rows (weeks 3+4)

    REAR DELT AND TRAPS
    DB shrugs 3 x 8-10 SUPERSET
    Reverse flies3 x 10

    BICPES
    Barbell curls 3 x 6-8
    Incline DB curls 3 x 8-10


    DAY 3

    LEGS
    Squats 4 x 6-8
    Leg press 3 x 8-10
    Bulgarian squat 3 x 10 (each leg)
    SLDL 3 x 8

    Seated Calf raises 3 x 8-10, 1 x 15-20
    Leg Press calf press 3 x 6-8, 1 x 15-20

    Please let me know what you think.
    Check out my log - Fozzie's back to bulk log

    "You’ll be strong, healthy and in shape. You won’t make New Year’s resolutions because you’ll be living it every day."-Jim Wendler

  2. #2
    Moderator Scrutiny's Avatar
    • Join Date
      Oct 2008
    • Posts
      14,437
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      135,941,417
    • Rep Power
      1,359,492

    Default

    Quote Originally Posted by Fozzie View Post
    I'm going to be a bit short on workout days soon so its back to the basics - a 3 day split .

    I've tried 3 day splits before but have never been a fan of training shoulders and legs together. There seems to be a few splits out there that say they are push, pull, legs but have shoulders and legs togetherlol. So, Inspired by a Scivation video i saw, here is my take on an actual Push / Pull / Legs split.

    Chest, Front delts + Triceps
    rest
    Back, Traps, Rear delts + Biceps
    rest
    Legs


    DAY 1

    CHEST
    Incline DB press 3/4 x 6-8
    Cable chest press 3 x 8-10
    Flies 3 x 8-10

    SHOULDERS
    Side raises 3 x 8-10
    DB shoulder press 4 x 6-8

    TRICEPS
    Overhead ext. 2 x 8-10
    Rope Pushdown 2 x 8-10

    DAY 2

    BACK
    Pullups 3/4 x 10 (amap then neg.)
    Bent over rows 3 x 6-8
    Close grip pulldowns 3 x 10
    - or Cable rows (weeks 3+4)

    REAR DELT AND TRAPS
    DB shrugs 3 x 8-10 SUPERSET
    Reverse flies3 x 10

    BICPES
    Barbell curls 3 x 6-8
    Incline DB curls 3 x 8-10


    DAY 3

    LEGS
    Squats 4 x 6-8
    Leg press 3 x 8-10
    Bulgarian squat 3 x 10 (each leg)
    SLDL 3 x 8

    Seated Calf raises 3 x 8-10, 1 x 15-20
    Leg Press calf press 3 x 6-8, 1 x 15-20

    Please let me know what you think.
    Hi mate,

    Workout looks good.

    One thing i would do is perform your DB presses first for shoulders, and perform the lateral raises after.
    Compounds should be first, isolations should then follow.
    Consistency is the key

  3. #3
    Yoke is the new Biceps BigJosh's Avatar
    • Join Date
      Apr 2008
    • Posts
      6,546
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Bakersfield,CA
    • Photos
    • Reputation
      1,274,767
    • Rep Power
      12,786

    Default

    Quote Originally Posted by Fozzie View Post
    I'm going to be a bit short on workout days soon so its back to the basics - a 3 day split .

    I've tried 3 day splits before but have never been a fan of training shoulders and legs together. There seems to be a few splits out there that say they are push, pull, legs but have shoulders and legs togetherlol. So, Inspired by a Scivation video i saw, here is my take on an actual Push / Pull / Legs split.

    Chest, Front delts + Triceps
    rest
    Back, Traps, Rear delts + Biceps
    rest
    Legs


    DAY 1

    CHEST
    Incline DB press 3/4 x 6-8
    Cable chest press 3 x 8-10
    Flies 3 x 8-10

    SHOULDERS
    Side raises 3 x 8-10
    DB shoulder press 4 x 6-8

    TRICEPS
    Overhead ext. 2 x 8-10
    Rope Pushdown 2 x 8-10

    DAY 2

    BACK
    Pullups 3/4 x 10 (amap then neg.)
    Bent over rows 3 x 6-8
    Close grip pulldowns 3 x 10
    - or Cable rows (weeks 3+4)

    REAR DELT AND TRAPS
    DB shrugs 3 x 8-10 SUPERSET
    Reverse flies3 x 10

    BICPES
    Barbell curls 3 x 6-8
    Incline DB curls 3 x 8-10


    DAY 3

    LEGS
    Squats 4 x 6-8
    Leg press 3 x 8-10
    Bulgarian squat 3 x 10 (each leg)
    SLDL 3 x 8

    Seated Calf raises 3 x 8-10, 1 x 15-20
    Leg Press calf press 3 x 6-8, 1 x 15-20

    Please let me know what you think.
    Not bad at all.
    A few comments and suggestions:
    chest-swap the cable chest press for flat barbell bench press. Free weights are king.

    Shoulder-keep in mind that your anterior delts are getting blasted from incline press and flat bench. You may consider not hitting them with direct work such as an overhead press exercise. If you do insist on it, you may just consider doing some 'light' front raises.
    Personally, I think your posterior delts should be worked on shoulder day. Just because they are on the back side of your shoulders, doesn't mean they should be worked with the back.

    Triceps-Skull crushers instead of pull downs.

    Besides those suggestions, I would say your good. However, I would personally alter the amount of sets being done on some exercises.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience."
    -Jim Wendler

  4. #4
    Frequent Poster Fozzie's Avatar
    • Join Date
      Aug 2009
    • Posts
      745
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Scotland
    • Photos
    • Reputation
      6,119
    • Rep Power
      70

    Default

    Quote Originally Posted by BigJosh View Post
    Not bad at all.
    A few comments and suggestions:
    chest-swap the cable chest press for flat barbell bench press. Free weights are king.

    Shoulder-keep in mind that your anterior delts are getting blasted from incline press and flat bench. You may consider not hitting them with direct work such as an overhead press exercise. If you do insist on it, you may just consider doing some 'light' front raises.
    Personally, I think your posterior delts should be worked on shoulder day. Just because they are on the back side of your shoulders, doesn't mean they should be worked with the back.

    Triceps-Skull crushers instead of pull downs.

    Besides those suggestions, I would say your good. However, I would personally alter the amount of sets being done on some exercises.
    Cheers for the advice. Thought that might be an issue with front delts, i'll replace the presses, would 2 or 3 sets be enough then?
    As far as the rear delts go, i'll see how it goes time wise. If the pull day is too long i will consider changing them however it will be a good change to do them with back.
    Chest - Some weeks i will, however one of the gyms i go to doesn't have a barbell and i feel that the cable press puts a bit more stress on the inner part of the chest.
    Triceps - Should have been more clear, i meant skullcrushers where i have overhead ext. Can i keep the rope pulldowns if i have skullcrushers?

    What did you have in mind as far as sets go?
    Last edited by Fozzie; 11-22-2009 at 10:29 AM.
    Check out my log - Fozzie's back to bulk log

    "You’ll be strong, healthy and in shape. You won’t make New Year’s resolutions because you’ll be living it every day."-Jim Wendler

 

 

Similar Threads

  1. Push/Legs/Pull off MuscleMag
    By GoHard703 in forum Critique My Workout
    Replies: 4
    Last Post: 07-31-2010, 08:07 AM
  2. Push Pull Legs
    By JBTREP in forum Critique My Workout
    Replies: 6
    Last Post: 06-24-2010, 12:04 AM
  3. Push / Pull / Legs
    By Fozzie in forum Critique My Workout
    Replies: 8
    Last Post: 06-12-2010, 10:42 AM
  4. Full Body vs. Upper/Lower vs Push/Pull/Legs vs Body Part
    By Lightning in forum Workouts & Training
    Replies: 11
    Last Post: 05-06-2010, 06:23 PM
  5. push pull?
    By CCCC in forum Critique My Workout
    Replies: 10
    Last Post: 09-25-2009, 09:17 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use