been getting swamped with PM's from guys asking about this so thought I would put up a thread outlining basic strategies from implementing this routine. if anyone wants to add or subtract from it please post up more ideas if you found a way to improve on it that you like.. or if you have questions please post up, lets get a good discussion going;;;;
this routine is simple and great for bodybuilding and covers all muscles if done correctly.
basically you dedicate an entire session to push, pull, then legs. its good to go in that order for me cause i like to be more fresh for my push days, or you can mix it up the way you want. so for example MON- push TUES- pull WED -legs. i like to rest when i am physically drained (not mentally).. i might rest between my push and pull days.. or i might rest after my leg day. really listen to your body. when on cycle recovery is quicker so i have been known to take no rest days.. but generally i rest 1 day a week.
warmup of course, then a good rule of thumb is start your day with compound lifts .. so on push days start out with bench press/incline press/decline press etc. then you can branch off into isolation exercises. pull days you start out with rows or pullups.. then isolation... leg days start out with deads or squats, then again go to isolation. (there is no set rule to the amount of compound lifts to do but its a good idea to go for 5-8 sets minimum of those before going into isolation) compound lifts are the foundation to a great workout. and i like to go heavy on them but not so heavy that my form is shitty and i can only eek out a couple reps.
15 total sets each day so really its a 50 minute session rougly. i like to go to failure on each set and go all out. you can go 18 sets if you wish as well depending on how you feel.
you should strive to workout 5-6X per week if you are experienced, which would generally mean you are working the same muscle groups every 4 days or so. for me i strive to go 6X per week.
i like to put in my shrugs on pulling days since to me its a pulling motion. and i like to do isolation abs mostly on pull days as well since pullups do work them so it would be good re-inforcement, or you can do them on leg days since squats work abs as well.
again the above is a blueprint, you should mold your workouts to best serve you.. as you gain experience you should tweak things around... also its a good idea to mix up your isolation work, keep the muscles and mind guessing... your gym has a lot of machines so don't keep using the same ones over and over. try and do something different, but keep your compound lifts consistent and keep pushing yourself. the good thing about this routine is you can cover all muscle groups and it allows you time in between workouts to rest and work on other muscle groups while the muscles you wrecked are resting.
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