Push pull

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  • #102627
    Garry Steven
    Participant

    Hi Team

    I have just signed upto the app i am looking for recommendations for best push pull programs.

    I don’t train lower as I naturally have big legs and don’t want them any bigger so like to stick with simple push pull upper or what u could recommend whilst try to drop body fat

    I have over 10 years experience in training

    My current split would be

    Monday push heavy compounds

    Bench bar 5 X 5
    Incline bench bar 4 X 5 – 8
    Ring dips 4 X 5 – 8 weighted
    dB flies 4 X 8 – 12
    Ring shoulder press 4 X 5 – 8 feet elevated different heights
    Barbell shoulder press 4 X 5 -8
    Bar dips 4 x5 – 8 weighted
    Ring tricep dip 4 X 5 – 8
    Tricep push down 4 X 8
    Dumbbell lateral raise 4 X 5 – 8

    10minute core / and work out weighted where pos

    Tuesdays pull heavy compounds

    Bar Pull ups 5 X 5 weighted
    Bar Chin ups 4 X 5 – 8 weighted
    Barbell shrugs 4 X 5 – 8 heavy as can
    Ring rows 4 X 5- 8 body weight
    Ring face pulls 4 X 5 – 8
    Lat pull down machine 4 X 5 – 8
    Reverse pull down machine 4 X 5 – 8
    Preacher curls 4 X 5 – 8

    10minute core ab workout weighted where pos

    Wed off

    Thursday push

    Slight incline dumbell press 4 X 12 – 15
    Dumbell flies 4 X 12 – 15
    Ring dips 4 X 12 – 15
    Cable flies 4 X 12 – 15 2 sets low 2 mid
    Ring shoulder press 4 X 12 to 15 feet elevated different heights
    DB shoulder press 4 X 12 – 15
    Ring push ups 4 x 12 – 15
    Tricep cable push / kick backs 4 X 12 to 15
    Cable

    10 minutes functional body weighted

    Friday pull

    Bar Pull ups 4 X 8 – 12
    Bar Chin ups 4 x 8 – 12
    Ring pelican curls 4 X 8 – 12
    Hex bar 4 X 12 – 15
    Ring rows 4 X 8 – 12
    Ring face pulls 4 X 8 – 12
    Behind the bk curls 4x 12 – 15
    Low single cable pull 4 X 12 – 15
    Mid single cable pull 4 X 12 – 15

    10 minutes functional body weighted

    Any thoughts or advice would be greatly appreciated

    Many thanks

    #102751
    Joe
    Keymaster
    #102850
    Garry Steven
    Participant

    Hi Joe
    Apriecate your time and prompt reply if I go from doing the above to the push pull 4 days a week I would be near halving my voloume do you think will have any negative effect Thanks

    #103013
    BryceBahm
    Participant
    #104858
    Garry Steven
    Participant

    Yea I always try maintain quality first so I can do HC work twice a week and do my own split above twice a week

    #104859
    Garry Steven
    Participant

    Thanks

Viewing 6 posts - 1 through 6 (of 6 total)
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