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Author Topic: Someone help me create a push and pull advanced workout routine  (Read 337 times)
blazingfire987
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« on: October 16, 2011, 10:29:35 PM »

 Well here is some information of myself, I am currently 163 pounds, been lifting for 2 years now, 5 foot 7 and a half, currently losing weight to lower body fat, my main goal is to lose fat,this is how i look right now


 
but i realized I have been stuck in a rut on strength exercises itself i guess because of a lack of variety, i dont find any joy in my current workout routines, so i decided to create this upper body push/core and upper body pull/core workout but i need help in constructing it
also please dont tell me about legs, why i am not doing them, there is a reason I am not doing my legs, one - they are bigger than the rest of my body I am trying to even things out, 2 - i can not have sore legs because i run 6 days a week and i walk alot (cant be late for classes), 3-my knees and need a break, so please dont add legs into the workout, well here is what i came up with, any suggestion is welcome, there is no set, reps and sets yet, so i am asking someone to help me construct these exercises with sets and reps and added exercises too if you can, thank you very much


Upper Body push/core workout A
*only if I am able to
-Double Bosu ball pushups
-*double bosu ball pushups with stability ball
-wall stand upside down press
-dumbbell bench press
-dumbbell inclince bench press
-dumbbell decline bench press
-chest dips
-*stability ball pushups
-Barbell ab rollouts


Upper Body pull/core workout B
-Pull-ups
-Chin-ups
-Reverse grip pull-ups
-Neautral grip pull ups
-Deadlifts
-Machine row
-Trx row
-Lat pulldowns
-Barbell ab rollouts
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Polished
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    « Reply #1 on: October 16, 2011, 10:43:11 PM »

    Despite your request to not mention legs; train your legs.  If you want to reduce hypertrophy, do strength specific training.  But there is absolutely NO reason why you should not include resistance training for legs.  You won't even get DOMS after the first couple workouts, speaking from experience.

    Here is my favorite legs/push/pull split.

    Monday:  Legs

    Squats
    Leg Press
    Calves

    Wednesday:  Push

    Bench press
    Overhead press
    Weighted dips
    *Possible dumbbell work here if you need more stimulation

    Friday: Pull

    Deadlift
    Weighted chin-ups
    Bent-over rows/cable rows


    Dedicate 8 weeks to that, and you'll be jacked. 

    Oh, and I iterate once more; train your legs.
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    Goals:
    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

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    blazingfire987
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    « Reply #2 on: October 17, 2011, 06:25:00 AM »

    thank you for the reply but as i said before i am not training legs for now, not forever, but for these last few months in which i am focusing on cardio to lose body fat i am cutting out legs, and i will get doms, because i been off leg workouts for a month now so once again no thank you to legs,

    i feel like your push/pull combo workout is too limited in exercise choices, what im trying to say is, those are the same exercises i do now (Basically) and im trying to switch things up as i got bored doing the same things, and im trying to do a push/core, and a pull/core routine not just a push and pull routine, so thank you but i still need help to incorporate these exercises into a routine with sets and reps
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    HerrKaputt
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    « Reply #3 on: October 17, 2011, 06:33:45 AM »

    thank you for the reply but as i said before i am not training legs for now, not forever, but for these last few months in which i am focusing on cardio to lose body fat i am cutting out legs, and i will get doms, because i been off leg workouts for a month now so once again no thank you to legs,

    i feel like your push/pull combo workout is too limited in exercise choices, what im trying to say is, those are the same exercises i do now (Basically) and im trying to switch things up as i got bored doing the same things, and im trying to do a push/core, and a pull/core routine not just a push and pull routine, so thank you but i still need help to incorporate these exercises into a routine with sets and reps

    To be honest, Polished's routine is quite good. Do it for 3 sets of 8-12 reps, or read the "ultimate guide to weight training" to choose sets and reps that fit your goal. Generally, to improve strength you alternate 8-12 rep workouts with lower rep work (1-6 reps or 3-6 depending on whether the exercise is safe to go 1RM often). But I can't recall fully so I recommend you read that post.

    You don't need extra core training. Squats, overhead press and deadlifts already do wonders for your core. I agree with Polished, you should work your legs even if you run/walk a lot, it's two very different things. Not working them will make you end up weird-looking, with small legs compared to your upper body (which looks good BTW, good job).

    Personally, I prefer full-body workouts, so I'll propose my own version:

    A
    Deadlifts
    Bench press
    Chin-ups
    Overhead press

    B
    Squats
    Pull-ups
    Dips
    Calves

    Add weight to chin-ups, pull-ups and dips to keep in the rep range that you want. done 3 times per week, alternate workouts A and B.
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    blazingfire987
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    « Reply #4 on: October 17, 2011, 07:12:15 AM »

    I didnt say it was a bad routine, hence i been doing the same workouts, but as i said before and ill say it again, im bored with it, im looking for change, and again please stop with the legs, I know all that what your suggesting, i know theres a downside, i know about the strenght gains and stuff, can't someone just suggest a routine based on the exercises i picked instead of showing me the same routine i been doing with the same traditional workout,
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    Polished
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    « Reply #5 on: October 17, 2011, 07:15:28 AM »

    Just go ahead and do the routine you outlined with the exercises you picked.  It's obvious you are just looking for someone to validate your desired change.  Everyone here will give you the exact same advice (more or less) because it will yield good results.

    What you were doing was a good plan, if you were doing what we outlined, and would continue to bring you results if you just stuck to it and kept adding weight.
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    Goals:
    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

    Check out my progress diary if you'd like =)
    blazingfire987
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    « Reply #6 on: October 17, 2011, 07:30:28 AM »

    No i am not looking for someone to validate anything, I am my own person and i can decide on my own, all i was asking for was help constructing a routine based on the exercises i chose with a few minus or plus workouts, basically i outlined my workout with just a few tweaks, such as reps and sets, and I KNOW what i was doing was good, that is why i did it, make sense? Once again as i said before im looking for change, the reason why I came here, hence it is my thread, but all the advice i am getting is the same old routine i was doing, that is like asking for no advice, it makes no sense, So all i am asking for is simple, not some advice in which someone thinks is best for me and knowledge I already know that has been repeated to me a thousand times.
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    HerrKaputt
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    « Reply #7 on: October 17, 2011, 07:35:27 AM »

    OK, I won't insist on legs anymore.

    Nevertheless, I think your routine might cause you to overtrain. That's a lot of exercises. IMO 10-15 sets of compounds are ideal, plus 0-4 sets of isolations if you find the need for them.

    So I'd suggest something like:

    A
    Deadlifts
    Pull-ups
    Chin-ups OR some type of rows (I prefer chin-ups, it's harder to cheat, but rows add a horizontal pull)
    Upright rows

    B
    Deadlifts <--- yes, deadlifts on the push day, because it's the only exercise you provided in your list that remotely works your legs
    Bench press
    Dips
    Overhead press

    Please note that I don't really like this routine. A full-body version would most likely be a better option. Each of the above is done for 3 sets of X reps (read that guide I pointed to you earlier, or just go with 6-10 reps for slight strength emphasis), except deadlifts where 5 sets of 5-6 reps is more adequate.
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    blazingfire987
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    « Reply #8 on: October 17, 2011, 07:38:27 AM »

    thanx i understand the exercises is a bit much that is why i asked for some tweaks here and there not a overhaul makeover
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    HerrKaputt
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    « Reply #9 on: October 17, 2011, 07:43:54 AM »

    thanx i understand the exercises is a bit much that is why i asked for some tweaks here and there not a overhaul makeover

    Give the routine I posted a try. If you find it too easy, do both chin-ups and rows on A and add incline bench press on B.
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