hi all, i am currently training 6 days a week (crazy i know for my age) and am going to be starting a new routine on monday, i am considering a push pull legs split consisting off:

pull
deadlifts
barbell row
dumbell row or pull ups
barbell curls

push
flat bench dumbell or barbell press
incline bench dumbell or barbell press
dumbell or barbell shoulder press
parallel bar dips

legs
back sqauts
stiff legged deadlifts
barbell or dumbell lunges
leg press or front squats

or franky ny`s 2nd routine: http://www.muscletalk.co.uk/fb.asp?m=27107
also, i want to do some sort of cardio 3-4x a week, when would be best do this on either one of these routines? what do you think?

cheers

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

What age are you?

Weights before cardio, preferably on separate days though or as the second session of the day.

The 3 day split is pretty standard and as such should be OK.

6 days per week is a lot, but I personally can handle it as I am used to it but you do need to alternate hard and easy days and split the 3 weights day in Mon/Wed/Fri or whatever suits

On the road with JB - a progress log Rippetoe started and finished in one day

i personally would do that split over three days and use the other 2 or 3 days doing the cardio

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see my profile for my pb's



I have a journal if you can find it please pop in to say ey up

well i think that you already know that 6 times a week is to much

and it also depends what your training for

pull
deadlifts
barbell row
dumbell row or pull ups
barbell curls

id take the deadlifts out and put them on legs day and leave the bb curls out.

all in all you need a bit more variance in the pull day, personally when i employ such a program i go for

1 extension exercise - pull ups, narrow grip rows/pull downs
1 Adduction exercise - wide grip chins/pull downs
1 wide grip row - speaks for its self
1 upright row - again speaks for its self

just gives you a better spread of exercises.

push
flat bench dumbell or barbell press
incline bench dumbell or barbell press
dumbell or barbell shoulder press
parallel bar dips

looks good to me

legs
back sqauts
stiff legged deadlifts
barbell or dumbell lunges
leg press or front squats

possibly ditch the SLDL if your bringing deads in from pull day

and try and rotate the order of your exercises

the gym is like women - takes up all your time, energy and money if you let it.

ORIGINAL: johnnybike

What age are you?

Weights before cardio, preferably on separate days though or as the second session of the day.

The 3 day split is pretty standard and as such should be OK.

6 days per week is a lot, but I personally can handle it as I am used to it but you do need to alternate hard and easy days and split the 3 weights day in Mon/Wed/Fri or whatever suits

i am 18 years old, have been doing 6 days a week for about 3 weeks now more or less going all out each session starting to feel a bit lethergic
for the cardio ,thinking about 30mins x 3 a week

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

ORIGINAL: crazymatt

well i think that you already know that 6 times a week is to much

and it also depends what your training for. i am training for MMA so trying to use only compound movements for the time being to build overall stregnth
pull
deadlifts
barbell row
dumbell row or pull ups
barbell curls

id take the deadlifts out and put them on legs day and leave the bb curls out. may i ask why? (dont mean to sound obnoxoious)

all in all you need a bit more variance in the pull day, personally when i employ such a program i go for

1 extension exercise - pull ups, narrow grip rows/pull downs
1 Adduction exercise - wide grip chins/pull downs
1 wide grip row - speaks for its self
1 upright row - again speaks for its self

just gives you a better spread of exercises.

push
flat bench dumbell or barbell press
incline bench dumbell or barbell press
dumbell or barbell shoulder press
parallel bar dips

looks good to me

legs
back sqauts
stiff legged deadlifts
barbell or dumbell lunges
leg press or front squats

possibly ditch the SLDL if your bringing deads in from pull day

and try and rotate the order of your exercises

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

the deadlift works your legs and lower back pretty similar to squat really, hence id have it on leg day rather than pull day besides there are enough other exercises to incorporate on pull day.

there are people that like to train it with their backs, but when ive tried this in the past if ive done dead lift first ive not hit the rest of my back with enough focus as the deadlift seems to take a lot out of me.

don't be scared to ask questions on here either, im perfectly willing to explain the logic behind things

the gym is like women - takes up all your time, energy and money if you let it.

ORIGINAL: crazymatt

the deadlift works your legs and lower back pretty similar to squat really, hence id have it on leg day rather than pull day besides there are enough other exercises to incorporate on pull day.

there are people that like to train it with their backs, but when ive tried this in the past if ive done dead lift first ive not hit the rest of my back with enough focus as the deadlift seems to take a lot out of me.

don't be scared to ask questions on here either, im perfectly willing to explain the logic behind things

ah ok good explanation cheers for that

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal