A Push-Pull Routine For My Homies!

Due to popular demand, I’ve written a push-pull routine for my readers. Here’s the routine:

Day 1 (SETSXREPS)

deadlift 8×5
machine row 8×5
unilateral leg curl 6×3
barbell curl 4×6
one arm face pull 2×12

Day 2
log press 8×5
ssb squat 8×5
skull crusher 8×5
incline barbell press 3×8
short lunge 2×12

Day 3
lat pull 4×8
log clean 4×8
unilateral RDL 2×12
preacher curl 2×12
rev fly 2×12

Day 4

front squat 3×12
close grip bench 4×8
incline db press 2×12
db shoulder 1×25
unilateral leg press 2×20

Now, here’s the rational in general: If you look, the “pull” day has uniformly lower reps, because flexors need fewer reps in general. Conversely, the squat needs higher reps than the deadlift. The four days are also split into two higher rep days and two lower reps days. I’ve included at least one one-limb at a time movement each session for balance and stability. Train three times per week, do the four workouts, then start over. You must do more weight every time! If you’re not adding weight to your sets, you’re doing something wrong. Eat more, sleep more, drink less booze, something. I wouldn’t repeat this for more than 8 weeks total.

Here are the specifics:

Day 1

deadlift 8×5
machine row 8×5
unilateral leg curl 6×3
barbell curl 4×6
one arm face pull 2×12

I would prefer the deadlift be done with a double overhand grip (both palms facing towards you). Try using the hook grip, with the thumb wrapped over the fingers. It would also be best to stand up and reset between every lift (just don’t dawdle!) but you should at least avoid bouncing off the platform. Don’t use a lot of body english on the machine rows. Pause before starting each rep on all the flexor exercises; leg curls, barbell curls, rows, etc.

Day 2
log press 8×5
ssb squat 8×5
skull crusher 8×5
incline barbell press 3×8
short lunge 2×12

Use a strong push with the legs, and then dip your body under the log. Make it a whole body lift. Then slow down the lowering phase of each lift. No need to count, just slow it down. Use narrow or medium stance on the safety bar squats. (If you use the safety bar in Beyer Hall, point the handles away from you, since they’re on backwards.) Try using the 2″ axle (the thick bar) on the skull crushers. Make sure to keep the elbows high. Use a wide grip on the incline barbell press. Your lead foot should be just ahead of your knee on the ground during the short stance lunges; do 12 reps for each leg!

Day 3
lat pull 4×8
log clean 4×8
unilateral RDL 2×12
preacher curl 2×12
rev fly 2×12

You should do pull ups instead of pulldowns if you can do that many. I can show you how to make a cheap belt to hold weight on if you need to add weight to your pull ups. Again, pause on each rep. Try to keep your hips level during the one leg romanian deadlift (standing on the edge of a box may help.) Here’s how to do the log clean:

  1. Step up to the bar with a medium stance.
  2. Pull the bar up your shins, when you get it to your thighs, drop down so the log is sitting in your lap and you’re in a full, deep squat.
  3. Pull the log into our body, keeping your elbows high.
  4. Stand up with the log, keeping your belly pushed out into the log (it gives you a place to rest the log.)
  5. The lift should be mostly a squat, but you can lean back and roll the log up your body to finish.
  6. Set the log down between reps, ie lift it from the ground and lap it each time.

Day 4

front squat 3×12
close grip bench 4×8
incline db press 2×12
db shoulder 1×25
unilateral leg press 2×20

Use a cross-faced grip on the bar (Touch your right thumb to your left shoulder and your left thumb to your right shoulder, imagine that with a bar in your hand.) Put your index fingers about an inch inside the knurling on the bar. You should hit failure around 15-20 on the shoulder press and struggle through your last several reps in a few short mini-sets, just don’t put the bells down until you’re done!

Stretch after the workouts, not before. On pull day stretch your lats and back, bis, calves, glutes, wrist flexors and hip flexors. On push day, stretch your chest, shoulders, tri’s, quads and hip flexors.

If you’re lean (have abs now or have had abs within the last six months) I wouldn’t worry about what you eat. Otherwise, have a protein shake 60-90 minutes before, then take BCAA’s during the workout. Thirty minutes after have a post-workout drink with 50 grams of fast digesting carbs and 30 grams of protein hydrolysates and/or BCAA’s.

There you have it, a whole routine, with nutition reccomendations and everything!

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A Push-Pull Routine For My Homies!

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