How does my Push/Pull Routine Look??

[ShortMonster]

Been training on and off for 5 years, mainly high volume..Hitting a muscle group 2x a week or just bombing it with a 5x a week routine with about 8-10 exercises per workout. Looking to switch it up to short but more intense workouts since my energery levels have been going down a bit lately and cant really got for 1 - 1 1/2's anymore. Only problem is im concerend i might not grow as much as I can on this routine compaired to higher volume, but willing to give it a shot...


1.
Squats 3 x 5, 1 x 10
SLDL 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 3 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 3 x 8
DB OH Press 3 x 8
Side Laterals 3 x 10
Skulls 3 x 10

3.
Deadlifts 4 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 3 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 3 x 8-12
Military Press 3 x 8
Side Laterals 3 x 10
Skulls 3 x 10

 

[kc17]

Been training on and off for 5 years, mainly high volume..Hitting a muscle group 2x a week or just bombing it with a 5x a week routine with about 8-10 exercises per workout. Looking to switch it up to short but more intense workouts since my energery levels have been going down a bit lately and cant really got for 1 - 1 1/2's anymore. Only problem is im concerend i might not grow as much as I can on this routine compaired to higher volume, but willing to give it a shot...


1.
Squats 3 x 5, 1 x 10
SLDL 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 3 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 3 x 8
DB OH Press 3 x 8
Side Laterals 3 x 10
Skulls 3 x 10

3.
Deadlifts 4 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 3 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 3 x 8-12
Military Press 3 x 8
Side Laterals 3 x 10
Skulls 3 x 10

give this routine a shot ..

pullday push legs
1- bent over rows 4 sets 1-bench press 4sets 1-squat 5 sets
2-pullups 2-incline db press 3 sets 2- deadlift 3 sets
3-upright rows 3 sets 3-weighted dips 3sets 3-leg press 4 sets
4-db rear fly 3sets 4-db shoulder press 3 sets 4- leg curls 3 sets
5-seated cable rows 3sets 5- db lat raises 3sets 5 calf raises 3 sets
6-shrugs 3 sets 6-flys (pecs) 3 sets 6- seated calves 3 sets
7-bbl curls 4sets 7- skull crushers 3 sets
8 db curls 3 8- tri pressdowns 3 sets

increase weight after 3 or 4 wks continuously .. 5 or 10 lbs

 

[zedhed]

Man you all do a hell of a lot of volume........
For me Strong Lifts 5x5 all the way. Always go back when I wanna bulk/mass up.