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  1. #1
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    Default Push/Pull Workout Advice HELP!!!

    Hi, I have been doing the classic 4 day 'bro split' but I fancy switching it up and doing more frequency. I would appreciate any thoughts or advice, thanks

    Monday
    Bench Press 5 5
    Lunges 3 8-12
    Shoulder Press 3 8-12
    Goblet Squat 3 8-12
    Incline Press 3 8-12
    Skull crushers 3 8-12

    Tuesday
    Bent Row 3 8-12
    Hamstring Curl 3 8-12
    Big Row 3 8-12
    Stiff Leg Deadlift 3 8-12
    Calf Raises 3 8-12
    Bicep Curls 3 8-12

    Thursday
    Shoulder Press 5 5
    Goblet Squat 3 8-12
    Incline Press 3 8-12
    Leg Extensions 3 8-12
    Bench Press 3 8-12
    Close Grip Bench 3 8-12

    Friday
    Bent Row 3 8-12
    Hamstring Curl 3 8-12
    Shrugs 3 15-20
    Stiff Leg Deadlift 3 8-12
    Calf Raises 3 8-12
    Hammer Curl 3 8-12

    P.S Working out from home so i cant do cables, pull ups or T bar rows so don't tell me to do them
    Last edited by lifter45; 01-12-2014 at 02:53 PM.

  2. #2
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    Default

    We're did you find this, terrible routine without trying to be rude, why are you working the sane muscle On bk2bk days? You will get injured

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  3. #3
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    http://www.muscleandstrength.com/wor...y-workout.html try this bro remember recovery is the key

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  4. #4
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    Default

    My mistake, had the days mixed up, changed it now

  5. #5
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    Default

    Have you got a squat rack?

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  6. #6
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    Default

    What's the 38-12?

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  7. #7
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    Default

    Don't have a squat rack and it means 3 sets and 8-12 reps

  8. #8
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    Got it thought it was 38reps over 12 lol I would defo invest in a pull up bar, also think some cleans and front squats should be added in since you have no rak also would prob only military press once a week seens your benching both days aswe'll

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    Last edited by GRIZZLY; 01-12-2014 at 03:48 PM.
    Big Basics why make it complicated

  9. #9
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    Swap shoulder press for military and only once a week normal deadlifts a must get some dead in on pull day take stiff ones out say Tuesday,
    sorry on my mob predictive txt is a pain

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    Last edited by GRIZZLY; 01-12-2014 at 03:44 PM.
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  10. #10
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    Why do you say to only do shoulder work once a week?

  11. #11
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    Because it's only a small joint your already bench pressing incline pressing and close grip pressing your shoulders wI'll be battered, your muscle don't get bigger from lifting weights, they grow by recovering from lifting weights

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