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New Push / Pull routine for Shift Worker?

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BenniS
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2015/03/10 13:37:41 (permalink)
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New Push / Pull routine for Shift Worker?

Hi Folks,
 
I joined this site a few years ago but unfortunately I had to quit Bodybuilding a few months after due to other commitments.  I am now in a position to begin training seriously and I have a few questions about a potential routine I have came up with if any of you can help me out please?
 
The issue I have is that I work 12 hour shifts (4 days on, 4 days off), so I am always exhausted after my first two and don't have the energy to go the gym.  A typical breakdown of my current routine / workout pattern that I have been following for the last 6 weeks is as follows:
 
Current Routine:
 
Monday - Work [7am to 7pm - No workout]
Tuesday - Work[7am to 7pm - No workout]
Wednesday (12 Hour rest before Nightshift)
 
Chest
 
3 or 4 Sets x 8 - Flat Barbell Bench
3 or 4 Sets x 8 - Incline Dumbell Press
3 or 4 Sets x 8 - Cable Cross Overs
3 or 4 Sets x 8 - Incline or Flat Dumbell Flyes
3 or 4 Sets x 8 - Pec Fly Machine
I usually finish off with a few sets of Tricep Extensions or Skull Crushers
 
Thursday - Nightshift -  Off
 
Friday - First of 4 days off 
 
Back
 
3 or 4 Sets x 8 - Lat pull or chin ups (Have been alternating each week)
3 or 4 Sets x 8 - Seated Row
3 or 4 Sets x 8 - Stiff legged Deadlifts
3 or 4 Sets x 8 - Bent over Rows
3 or 4 Sets x 8 - Kneeling one arm row
To finish off if have the energy (granted, not always!), I'll do a few sets of Barbel curls.
 
Saturday - 2nd of 4 days off - 
 
Shoulders
 
3 or 4 Sets x 8 - Dumbell Shoulder Press
3 or 4 Sets x 8 - Dumbell or Barbell Shrugs
3 or 4 Sets x 8 - Upright Row
3 or 4 Sets x 8 - Side Laterals
3 or 4 Sets x 8 - Reverse Flyes
3 or 4 sets x 8 - Front Lateral Dumbell raises
 
Sunday - 3rd of 4 days off - off / but I have been using this as an Arms day lately, consisting of various Bicep / Tricep exercises with Dumbells / machines.
 
Monday - Day 4 of 4 off
Legs
3 or 4 Sets x 10 - Squats
3 or 4 Sets x 10 - Calf Press
3 or 4 Sets x 10 - Leg Press
3 or 4 Sets x 10 - Hamstring Curls
3 or 4 sets x 10  - Leg Extension
 
I will then start work again on Tuesday, and my first day back in the Gym will be Thursday and I will repeat that routine.
As you can see, this means that I have 8 days between training each body part which I feel may hinder my progress.I have read mixed reports on the matter and a lot of people say beginners benefit more from a full body or push/pull routine, training each body part at least twice a week.
 
In light of this, I have come up with a slight variation on the  Push / Pull / Legs Routine, spreading legs across each day.
Both are slightly varied to keep things interesting.
 
The format is as follows:
 
PUSH A / PULL A / OFF / PUSH B / PULL B / OFF / OFF
 
In a working week as per the above days, it would look like this:
 
Potential New Routine
 
 
Monday - Work [7am to 7pm - No workout]
Tuesday - Work[7am to 7pm - No workout]
 
Wednesday (12 Hour rest before Nightshift)- PUSH A
3 or 4 sets x 8 - Squat
3 or 4 sets x 8 - Barbel Flat Bench 4x8
3 or 4 sets x 8 - Tricep Dips
3 or 4 sets x 8 Dumbell Shoulder Press
3 or 4 sets x 8 Reverse Flyes
3 or 4 sets x 8 Calf Press
3 or 4 Sets x 8 - Flat or Incline Dumbell Flyes
 
Thursday - Nightshift -  Off
 
Friday First of 4 days off - PULL A

 
PULL A
3 or 4 Sets x 8 - Stiff legged Deadlifts
3 or 4 Sets x 8 - Chin Ups
3 or 4 Sets x 8 - Bent over Rows
3 or 4 Sets x 8 - Seated Row
3 or 4 Sets x 8 - Barbel Curl
3 or 4 Sets x 10 - Hamstring Curls
 
 
Saturday - 2nd of 4 days off - PUSH B

3 or 4 sets x 8 - Leg Extension
3 or 4 sets x 8 - Incline Dumbell
3 or 4 sets x 8 - Decline Dumbell
3 or 4 sets x 8 - Tricep Extensions
3 or 4 sets x 8 - Upright Rows
3 or 4 Sets x 8 - Dumbell Shoulder Press
3 or 4 sets x 8 - Side Laterals
3 or 4 Sets x 8 - Flat or Incline Dumbell Flyes
 
Sunday - 3rd of 4 days off - off - Maybe an Arm day thrown in?
 
Monday - Day 4 of 4 off - PULL B

3 or 4 sets x 8 - Lat Pull
3 or 4 sets x 8 - Bent over Rows
3 or 4 Sets x 8 - Seated Row
3 or 4 Sets x 10 - Hamstring Curls
3 or 4 Sets x 10 - Hammer Curls
3 or 4 sets x 10 - Barbell/ Dumbell Shrugs
3 or 4 Sets x 10 - Leg Press
 
This will give me the chance to hit each body part more frequently.  Could any of you advise if this would be a more productive routine?  The thing that concerns me most about the current routine I'm doing is leaving 8 days between body parts.  I try to train hard but there are days when I'm not even that sore so I think I could definitely do the PUSH/PULL routine I've came up with if it is the better option.
 
Stats:
5'11
180 pounds / 13 stone.
 
Sorry for the long post!  If anyone could offer me some feedback I'd really appreciate it.
 
Thanks a lot.
 
Ben
#1

1 Reply Related Threads

    James
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    Re: New Push / Pull routine for Shift Worker? 2015/03/15 17:17:57 (permalink)
    0
    Hi Ben
     
    There was nothing wrong with your first routine.  I typically train each bodypart every 8-10 days.
     
    However, your new push-pull looks fine as well.  Why not give this new routine 10 weeks and report back?
    #2
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