pulling vs pushing exercises balance

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fqqs
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pulling vs pushing exercises balance

Post by fqqs » Fri Mar 16, 2012 12:51 pm

can anyone tell me if that this routine has good pull vs push balance?


MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Abs

THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12

FRIDAY:
Seated BB Press 3x6
Seated DB Press 2x8-10
Standing Calf Raise 4x10
Abs

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stuward
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Re: pulling vs pushing exercises balance

Post by stuward » Fri Mar 16, 2012 1:28 pm

You have 1 leg day, 1 push day, 1 pull day and Friday which is push + calves. What do you think?
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fqqs
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Re: pulling vs pushing exercises balance

Post by fqqs » Fri Mar 16, 2012 2:11 pm

stuward wrote:You have 1 leg day, 1 push day, 1 pull day and Friday which is push + calves. What do you think?
yeah but there are only 3 + 2 sets for overhead rpesses.

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Re: pulling vs pushing exercises balance

Post by robertscott » Fri Mar 16, 2012 3:07 pm

add some rear delt exercises on your weaksauce friday workout

fqqs
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Re: pulling vs pushing exercises balance

Post by fqqs » Sat Mar 17, 2012 10:17 am

ok so rear delt raises on incline bench will be ok? 2-3x10-12 on shoulder day

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Re: pulling vs pushing exercises balance

Post by robertscott » Sat Mar 17, 2012 10:29 am

fqqs wrote:ok so rear delt raises on incline bench will be ok? 2-3x10-12 on shoulder day
it's an improvement, but I don't think your routine is very good. I would check the stickied thread about beginner workouts if I were you

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Re: pulling vs pushing exercises balance

Post by hoosegow » Sat Mar 17, 2012 5:54 pm

Here is what I'd do, using close to the same exercises you have. The result is you have an antagonistic for every one of your exercises.

MONDAY:
Squats 5x5-10
Leg Extensions: 3x15 I'd take this out and do either a closed stance leg press or additional squat for quad work.
Stiff leg Deads 4x10
Standing Calf Raise 4x10
Abs


TUESDAY:
Incline DB Press 4x6-10
Weighted Chins 3x4-6
Weighted Dips 4x6-10
Cable rows 3x10-12

THURSDAY:
Deadlifts 3x8-10
add good mornings
BB Curl 4x8-12
Cambered bar Skullcrushers 4x6-10
Abs


FRIDAY:
Seated BB Press 3x6
BB Rows 3x6-8
Seated DB Press 2x8-10 I'd take this out and replace with an overhead press add chins for a second day or some other lat work
Thanks TimD.

robertscott
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Re: pulling vs pushing exercises balance

Post by robertscott » Sun Mar 18, 2012 7:31 am

I'd also add face pulls on your Tuesday

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JasonJones
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Re: pulling vs pushing exercises balance

Post by JasonJones » Sun Mar 18, 2012 11:44 pm

What are you trying to accomplish with this routine, specifically? Because it's not balanced, and I doubt you'd be able to achieve balance without overhauling it completely. And do you need balance? Maybe you need imbalance to correct imbalances? If you outline your goals and challenges, we can probably help you find something that'll work for you. But designing your own program is a good way to be that guy at the gym who works out 5 days a week and looks like he works out 5 days a week. (At the buffet.)
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that's just god when he's drunk

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