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frankie ny push pull legs routine

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niceguy2702
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2004/02/25 19:32:36 (permalink)
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frankie ny push pull legs routine

im starting up training again and was told to look at frankies push pull legs routine. i think i get the hang of it..but 1 question.....the 5sets of 5reps using the same weight...i understand that......but does that include any warm up sets?
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    ap
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    RE: frankie ny push pull legs routine 2004/02/25 19:34:34 (permalink)
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    Yeah, it is usually recommended to perform 2 warmup sets of 5 reps each using 75% of the weight that you will use for you work sets.

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    niceguy2702
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    RE: frankie ny push pull legs routine 2004/02/25 19:35:52 (permalink)
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    thnx a lot for that...i understand now..lol...niceguy
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    AUTIGER
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    RE: frankie ny push pull legs routine 2004/02/25 21:28:30 (permalink)
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    the 5 work sets don't include the warm ups. you warm up 1-2 sets 50% 1 set 80% then do 5 work sets.
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    Frankie NY
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    RE: frankie ny push pull legs routine 2004/02/25 23:48:09 (permalink)
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    quote:
    Originally posted by niceguy2702

    im starting up training again and was told to look at frankies push pull legs routine.


    If you're starting up training again, then I think a 5x5 based routine is too intense. How long has your layoff been? For how long had you trained before that and what exercises / days / sets / reps scheme did you use?

    2 warmup sets - one at 50-60% of your working weight and another at 75-80% of your working weight, then 5 work sets.
    #5
    niceguy2702
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    RE: frankie ny push pull legs routine 2004/02/26 07:21:53 (permalink)
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    ive been off now for about 8 years!!....when i was training it was 4 day split mon teus thurs frid...to be honest..i cant really remember which sets /reps i was using at the end, but if you could advise on some thing else for me to use i would appreciate it...niceguy
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    PikeKing
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    RE: frankie ny push pull legs routine 2004/02/26 07:44:44 (permalink)
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    Try something like this to get you back on track mate. Train mon, wed, fri or something similar.

    Day 1
    Deadlift 3x6
    Pull ups/pulldowns 3x8-10
    One Arm Rows 3x8-10
    Barbell Curls 2-3x8-10

    Day 2
    DB Bench Press 3x8-10
    Incline Press 2-3x8-10
    Standing DB Shoulder Press 3x8-10
    Close Grip Bench Press 3x8-10

    Day 3
    Squats 3x6-8
    Stiff Leg Deadlift 3x6-8
    Lunges 2x8-10
    Weighted Crunches 2-3x8-10


    #7
    niceguy2702
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    RE: frankie ny push pull legs routine 2004/02/26 09:22:46 (permalink)
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    when do you think i should do cardio?......there is a bike at the gym but i also got a cross trainer at home (which has been used as a coat stand until now)..lol
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    niceguy2702
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    RE: frankie ny push pull legs routine 2004/02/26 09:29:20 (permalink)
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    when do you think i should do cardio?......there is a bike at the gym but i also got a cross trainer at home (which has been used as a coat stand until now)..lol
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    Skrewdriver
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    RE: frankie ny push pull legs routine 2004/02/26 10:05:08 (permalink)
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    I would suggest you do cardio the day's you're not weight training.

    Seeing that you're main concern atm is weight loss, how about:

    Mon - cardio

    Tue - Weight train

    Wed - cardio

    thurs - Weight Train

    Fri - cardio


    ...hence my original suggestion (in another thread) to find a good two day split...

    #10
    Skrewdriver
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    RE: frankie ny push pull legs routine 2004/02/26 10:05:41 (permalink)
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    ... - Sat & Sun - rest
    #11
    Frankie NY
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    RE: frankie ny push pull legs routine 2004/02/26 15:36:43 (permalink)
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    quote:
    Originally posted by niceguy2702

    ive been off now for about 8 years!


    In that case, 5x5 would definitely not be appropriate. I would recommend working out 3 days a week on a split or a full body routine. Begin working out with sets of 12-15 reps. As you regain your form and some strength, use sets of 8-10 reps. After 6-9 months, you could consider a 5x5 type routine.

    Check the routines sticky for some more specific ideas about routines. Keep us posted on your progress!
    #12
    niceguy2702
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    RE: frankie ny push pull legs routine 2004/02/26 15:55:40 (permalink)
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    thanks for that frankie...i surely will keep you all posted...im off to madrid in the morning for my 40th birthday treat!!..so a weekend of self abuse b4 my new healthy way of life...c ya all nxt week!!!...niceguy
    #13
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