Push / pull workout

Discussion in 'Training' started by muliiyo, Jun 9, 2018.

  1. muliiyo

    muliiyo New Member

    Jun 9, 2018
    Hey guys, im 21y old, 176cm and 70kg.
    I started to workout 5 months ago (was 63kg). My current aim is still to gain weight and build up mass. Now i would like to switch from a full body workout to a push and pull workout. I tried to make a workout plan and i would like to hear your opinion about it.

    Split 1:
    Elevated push ups 3x
    Dips 3x
    Incline db bench pr. 5 x 6-10
    Military press 4 x 8-12
    Db lateral raise 4 x 8-12
    Db shrugs 3x 8-12
    Db skull crushers 3x 8-12
    Sit ups 3x

    Split 2:
    Bulgarian split squads 4 x 8-12
    Leg press 4 x 8-12
    Standing calve raises 4 x 8-12
    Pull up (wide grip) 3 x
    Bent over bb row 3 x 8-12
    Deathlift 3 x 8-12
    Seated cabel rows 3 x 8-12
    Barbell curls 3 x 6-8

    What do you guys think? Should i change or add something? Is one biceps/triceps exercise enough? What about the sequence?

    Thanks for any help and answers
  2. Mike_RN

    Mike_RN Senior Moderators Staff Member

    Aug 13, 2013
    Legs should be worked alone or Split Push/Pull (Hams, Glutes 1 day and Quads, Calves day 2).

    I prefer (Day 1)Push/Pull Upper Body and (Day 2)Legs split then off 1 or 2 days and repeat.

    I have also done Back/Hams/Glutes day 1 and Chest/Delts/Quads day 2 as well with good results. At your age you don't have the mass yet to worry about "refining it" with fancy splits. You wanna just GROW (with minimal fat gain) for at least 5 more years IMO.
    muliiyo likes this.
  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    8 movements each day won't work well. How much effort do you think you'll be able to put into those last couple of movements? Also I see some redundancy in your selection.

    I'd suggest; push, pull, legs and I'd put push in between pull and legs.
    muliiyo likes this.
  4. muliiyo

    muliiyo New Member

    Jun 9, 2018
    Thanks for your help guys. I decided to go for a upper/lower body workout for the next few weeks and see what reslults i will get.
    Mike_RN likes this.
  5. CFM

    CFM VIP Member

    Mar 18, 2012
    Yep, fewer exercises. Think of this: the marathon guy or the sprinter? Of course the short burst athlete is the athlete that looks great.

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