I've got good definition and side of my front delt and middle delt, but what exercises can I use to develop the rear delt. I need help with my chest/ tri's/bi/back too 
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leg_press said:I've got good definition and size of my front delt and middle delt, but what exercises can I use to develop the rear delt. I need help with my chest/ tri's/bi/back too
Sorry guys cant type to save my life today
Monday
Chest/ Shoulders/ Triceps
Barbell bench press 12/10/8 reps bar + 5kgs/10kgs/15kgs
Dumbell Bench press: 12/10/8 reps, 7.5kgs/10kgs/12.5kgs
Pec Dec: 12/10/8 reps 5kgs/10kgs/15kgs
Arnold Press: 12/10/8 reps. 7.5kgs/10kgs/12.5kgs
Seated shoulder press: 12/10/8 reps: same weight as arnold press
Up right row ( using weight stack) 12/10/8 reps 5kgs, 10kgs, 15kgs
Rope pull down: 12/10/8 reps: 5kgs, 7.5kgs, 10 kgs
dumbell behind the neck tricep extension:12/10/8 reps 7.5kgs/10kgs/12.5 kgs
Wednesday
Back/ biceps
Seated row : 12/10/8 reps: 5kgs 7.5 kgs 10 kgs
Lat pulldown: 12/10/8 reps 25kgs/30kgs/35kgs
Shrugs: 12/10/8 reps 5kgs/7.5kgs/10kgs
Seated dumbell curls 12/10/8 reps 7.5kgs 10kgs 12.5kgs
Cable curls (straight bar) 12/10/8 reps 5kgs 10kgs 15kgs
Friday
Legs/ Abs
Legpress/ Squat 12/10/8 reps 5kgs/10kgs/15kgs
Leg extension: (same weight and reps)
Leg curl: (same weight and reps)
Sit ups 3x12 reps ( body weight)
Hangin leg raises 3x12 reps( body weight)
Thing that about covers it
Chest/ Shoulders/ Triceps
Barbell bench press 12/10/8 reps bar + 5kgs/10kgs/15kgs
Dumbell Bench press: 12/10/8 reps, 7.5kgs/10kgs/12.5kgs
Pec Dec: 12/10/8 reps 5kgs/10kgs/15kgs
Arnold Press: 12/10/8 reps. 7.5kgs/10kgs/12.5kgs
Seated shoulder press: 12/10/8 reps: same weight as arnold press
Up right row ( using weight stack) 12/10/8 reps 5kgs, 10kgs, 15kgs
Rope pull down: 12/10/8 reps: 5kgs, 7.5kgs, 10 kgs
dumbell behind the neck tricep extension:12/10/8 reps 7.5kgs/10kgs/12.5 kgs
Wednesday
Back/ biceps
Seated row : 12/10/8 reps: 5kgs 7.5 kgs 10 kgs
Lat pulldown: 12/10/8 reps 25kgs/30kgs/35kgs
Shrugs: 12/10/8 reps 5kgs/7.5kgs/10kgs
Seated dumbell curls 12/10/8 reps 7.5kgs 10kgs 12.5kgs
Cable curls (straight bar) 12/10/8 reps 5kgs 10kgs 15kgs
Friday
Legs/ Abs
Legpress/ Squat 12/10/8 reps 5kgs/10kgs/15kgs
Leg extension: (same weight and reps)
Leg curl: (same weight and reps)
Sit ups 3x12 reps ( body weight)
Hangin leg raises 3x12 reps( body weight)
Thing that about covers it
I've never understood the whole pull/push thing, explanation please?
leg_press said:
in order to help promote good joint integrity, we like to try and balance out our push movements with our pull movements. Main reason being that most people either already are or end up becoming very anterior dominant, since this is our way of life. The over dominant anterior side can present many problems not only in the shoulder but in the knee as well (so balance down there is also recommended).
So, if I were balancing a program it would look something like:
bench press- 3 sets x 10 reps
overhead press- 3x10
DB row- 3x10
chin up- 3x10
see the pattern there?
So do one working where u push weight away from u? (in bench press), one where u pull the weight to you (ie seated row) and one workout for ur lower body?
well, esentiall, that is the workout you have up there (push/pull/legs). since the push muscles are chest, shoulders, tri and the pulls are back and bi.
but, you only have two real pulling movements (row and pulldown) compared to your insane amount of pressing movements. Heck, you have as many bicep exercises (2) as you do pulling movements. See the problem? You need more back work. more balance.
but, you only have two real pulling movements (row and pulldown) compared to your insane amount of pressing movements. Heck, you have as many bicep exercises (2) as you do pulling movements. See the problem? You need more back work. more balance.
Now you have completely lost me
Could you post a push/pull/leg three day split, cus I thought I understood what u mean but obviously I dont.
Could you post a push/pull/leg three day split, cus I thought I understood what u mean but obviously I dont.
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anything where you 'push' or 'press' the weight forward is considered a push ie bench, oh presses etc.
anything where you pull the weight back is a pull ie rows, chins, shrugs etc.
if it helps you the muscles that 'push' are chest, shoulders, tri's and the muscles that 'pull' are the lats, traps, bi's. it is a better idea to think of training in terms of movements instead of muscles because your body works in movements not muscles eg. your body doesn't think of working your quads when you squat, instead it recruits all appropriate musculature at the appropriate time to extend your hips and knees as you are coming out of hole.
anything where you pull the weight back is a pull ie rows, chins, shrugs etc.
if it helps you the muscles that 'push' are chest, shoulders, tri's and the muscles that 'pull' are the lats, traps, bi's. it is a better idea to think of training in terms of movements instead of muscles because your body works in movements not muscles eg. your body doesn't think of working your quads when you squat, instead it recruits all appropriate musculature at the appropriate time to extend your hips and knees as you are coming out of hole.
Thanks, good workout P-Funk, how do you front squat and I suck @ skull crushers
Can u not do back squat?
Monday
Chest/ Shoulders/ Triceps
Barbell bench press 12/10/8 reps bar + 5kgs/10kgs/15kgs
Dumbell Incline Bench press: 12/10/8 reps, 7.5kgs/10kgs/12.5kgs
Seated shoulder press: 12/10/8 reps: same weight as arnold press
Lateral Raises: 3 sets
Rope triceps pull down: 12/10/8 reps: 5kgs, 7.5kgs, 10 kgs
DB Flyes: 12/10/8 reps 5kgs/10kgs/15kgs
Wednesday
Back/ biceps
BB Bent over row: 3 sets
Seated row : 12/10/8 reps: 5kgs 7.5 kgs 10 kgs
Lat pulldown: 12/10/8 reps 25kgs/30kgs/35kgs
Shrugs: 3 sets
BB curls: 3 sets
Rear lateral raises(rear delts):3 sets
Friday
Legs/ Abs
Squat: 3 sets
Stiff legged deadlifts: 3 sets
Leg Press: 3 sets
Glute-Ham raises: 3 sets
Sit ups 3x12 reps ( body weight)
Chest/ Shoulders/ Triceps
Barbell bench press 12/10/8 reps bar + 5kgs/10kgs/15kgs
Dumbell Incline Bench press: 12/10/8 reps, 7.5kgs/10kgs/12.5kgs
Seated shoulder press: 12/10/8 reps: same weight as arnold press
Lateral Raises: 3 sets
Rope triceps pull down: 12/10/8 reps: 5kgs, 7.5kgs, 10 kgs
DB Flyes: 12/10/8 reps 5kgs/10kgs/15kgs
Wednesday
Back/ biceps
BB Bent over row: 3 sets
Seated row : 12/10/8 reps: 5kgs 7.5 kgs 10 kgs
Lat pulldown: 12/10/8 reps 25kgs/30kgs/35kgs
Shrugs: 3 sets
BB curls: 3 sets
Rear lateral raises(rear delts):3 sets
Friday
Legs/ Abs
Squat: 3 sets
Stiff legged deadlifts: 3 sets
Leg Press: 3 sets
Glute-Ham raises: 3 sets
Sit ups 3x12 reps ( body weight)
workout A
front squat
DB bench press
step up
bent over BB row
skull crushers
workout B
overhead press
deadlift
chin ups
lunges
biceps curl
three days a week
week1
day1- A
day2- B
day3- A
week2
day1-B
day2-A
day3-B
loading-
day1- 4x5 RI= 120sec
day2- 3x12 RI= 60sec
day3- 4x8 RI= 90sec
< This 1
front squat
DB bench press
step up
bent over BB row
skull crushers
workout B
overhead press
deadlift
chin ups
lunges
biceps curl
three days a week
week1
day1- A
day2- B
day3- A
week2
day1-B
day2-A
day3-B
loading-
day1- 4x5 RI= 120sec
day2- 3x12 RI= 60sec
day3- 4x8 RI= 90sec
< This 1
mike456 said:
why pyramid every set?
why do you have the weight listed?
why do you only list "3 sets" and not give rep ranges?
If you don't know what you are talking about then don't post anything.
Thanks mike that helped alot. Makes alot of sense
How about this 1?:
(1) Dumbbell Chest Press (Swiss ball and dumbbells required):
While holding a pair of dumbbells, get into a table-top position with chest up and back to the floor, and with head resting on a Swiss ball and knees bent (imagine doing bench presses without the bench but using your core muscles and feet to stabilize your weight distribution).
Keep hips up and shoulder blades pulled down and back together.
Perform 12 reps (pick a weight so the 12th rep is hard); 3 seconds up and 3 seconds down.
(2) Push-ups:
Do immediately after chest press.
Keep head in line with the spine and support lower back by pulling belly button into the spine.
Can be done from knees or toes.
Perform 25 reps (take a break if you have to, but finish 25).
Rest 1 minute and repeat Dumbbell Press and Push-ups for 3 sets.
(3) Lat Pull Downs (modular lat pulldown machine required):
With palms facing away from the body, grip hands on the bend of the bar.
Pull bar down below chin, keeping shoulder blades pulled down and together.
Perform 12 reps; 3 seconds down and 3 seconds up.
(4) External Shoulder Rotations (tubing required):
Do immediately after Lat Pull Downs .
Use tubing with palms facing up and elbows in tight to body.
Stretch out band, holding elbows at 90 degrees, thumbs outward.
Perform 20 reps; 2 seconds out and 2 seconds back.
Rest 1 minute and repeat Lat Pulls and External Shoulder Rotations for 3 sets.
(5) Cable Side Raise (adjustable cable pulley machine required):
Grip a cable in front of the body with one arm, with a slight bend in the elbow.
Hold posture, keep shoulder blades down and back.
Perform 12 reps; 3 seconds down and 3 seconds up.
Do other arm immediately.
(6) Straight Bar Curl (free-standing bar required):
Grab bar shoulder-width apart and curl, holding a soft knee bend and without arching back.
Perform 12 reps; 3 seconds up and 3 seconds down.
(7) Close Grip Bar Push-up (free-standing bar and squat rack required):
Do immediately after Straight Bar Curl.
In a squat rack, set up bar at waist height.
Perform a push-up with elbows in tight. Do 12 reps; 5 seconds down and 5 seconds up.
Rest 1 minute. Repeat Straight Bar Curls and Close Grip Bar Push-ups for 3 sets.
Day 2
(1) Leg Squat:
Slowly lower the body on one leg, bringing the hips back so the front knee does not go beyond the toes and squat until upper thigh is parallel to the ground.
Perform 12 reps on each leg; 3 seconds up and 3 seconds down.
Rest 1 minute and repeat for 3 sets.
(2) Balance Board Lunge (extreme or round board is required):
Place one foot centred on balance board, back foot on toes behind in a lunge.
Slowly bend both back and front knees into a lunge until front thigh is parallel to the ground.
Perform 12 reps on each leg; 4 seconds down and 4 seconds up.
(3) Split Leg Box Jump (do immediately after balance lunge):
Plant one foot on top of a box/bench that holds the front knee at 90 degrees.
With weight mainly on the top leg, jump and switch legs. Do 30 jumps.
Rest 1 minute. Repeat Balance Board Lunge and Split Leg Box Jumps ??? 3 sets.
(4) Jack Knife:
Start in a push-up position with toes on top of a Swiss ball.
Raise hips up slightly and draw the belly-button into the spine.
Pull knees up towards chest.
Perform 20 reps; 2 seconds in and 2 seconds out.
(5) Swiss Ball Crunch (do immediately after jack knife):
Lie on top of ball with low back supported; pull in belly button to spine.
Perform crunch, exhaling as you come up without allowing stomach to "pop up."
Perform 20 reps; 2 seconds up and 2 seconds down.
Rest 1 min and repeat Jack Knife and Crunch 3 sets.
Day 3
Do 3 sets of the following exercises with no rest in between.
Walking Lunges: Hold dumbbells at sides. Step through front heel and bring back knee towards floor. Do 30 steps.
Push-ups: Do 100.
Swiss Ball Crunch: Do 50.
Sprint: Outside or on treadmill, sprint 1 minute at 80 per cent intensity.
Inch Worms : In a push-up position, take tiny steps so the feet come towards the hands. Keep walking until you feel a gentle stretch through the hamstrings. Do this 30 times.
Lat Pull Downs : Do 50.
Stairs: Take every second step. Perform 20 reps (up and down is 1).
(1) Dumbbell Chest Press (Swiss ball and dumbbells required):
While holding a pair of dumbbells, get into a table-top position with chest up and back to the floor, and with head resting on a Swiss ball and knees bent (imagine doing bench presses without the bench but using your core muscles and feet to stabilize your weight distribution).
Keep hips up and shoulder blades pulled down and back together.
Perform 12 reps (pick a weight so the 12th rep is hard); 3 seconds up and 3 seconds down.
(2) Push-ups:
Do immediately after chest press.
Keep head in line with the spine and support lower back by pulling belly button into the spine.
Can be done from knees or toes.
Perform 25 reps (take a break if you have to, but finish 25).
Rest 1 minute and repeat Dumbbell Press and Push-ups for 3 sets.
(3) Lat Pull Downs (modular lat pulldown machine required):
With palms facing away from the body, grip hands on the bend of the bar.
Pull bar down below chin, keeping shoulder blades pulled down and together.
Perform 12 reps; 3 seconds down and 3 seconds up.
(4) External Shoulder Rotations (tubing required):
Do immediately after Lat Pull Downs .
Use tubing with palms facing up and elbows in tight to body.
Stretch out band, holding elbows at 90 degrees, thumbs outward.
Perform 20 reps; 2 seconds out and 2 seconds back.
Rest 1 minute and repeat Lat Pulls and External Shoulder Rotations for 3 sets.
(5) Cable Side Raise (adjustable cable pulley machine required):
Grip a cable in front of the body with one arm, with a slight bend in the elbow.
Hold posture, keep shoulder blades down and back.
Perform 12 reps; 3 seconds down and 3 seconds up.
Do other arm immediately.
(6) Straight Bar Curl (free-standing bar required):
Grab bar shoulder-width apart and curl, holding a soft knee bend and without arching back.
Perform 12 reps; 3 seconds up and 3 seconds down.
(7) Close Grip Bar Push-up (free-standing bar and squat rack required):
Do immediately after Straight Bar Curl.
In a squat rack, set up bar at waist height.
Perform a push-up with elbows in tight. Do 12 reps; 5 seconds down and 5 seconds up.
Rest 1 minute. Repeat Straight Bar Curls and Close Grip Bar Push-ups for 3 sets.
Day 2
(1) Leg Squat:
Slowly lower the body on one leg, bringing the hips back so the front knee does not go beyond the toes and squat until upper thigh is parallel to the ground.
Perform 12 reps on each leg; 3 seconds up and 3 seconds down.
Rest 1 minute and repeat for 3 sets.
(2) Balance Board Lunge (extreme or round board is required):
Place one foot centred on balance board, back foot on toes behind in a lunge.
Slowly bend both back and front knees into a lunge until front thigh is parallel to the ground.
Perform 12 reps on each leg; 4 seconds down and 4 seconds up.
(3) Split Leg Box Jump (do immediately after balance lunge):
Plant one foot on top of a box/bench that holds the front knee at 90 degrees.
With weight mainly on the top leg, jump and switch legs. Do 30 jumps.
Rest 1 minute. Repeat Balance Board Lunge and Split Leg Box Jumps ??? 3 sets.
(4) Jack Knife:
Start in a push-up position with toes on top of a Swiss ball.
Raise hips up slightly and draw the belly-button into the spine.
Pull knees up towards chest.
Perform 20 reps; 2 seconds in and 2 seconds out.
(5) Swiss Ball Crunch (do immediately after jack knife):
Lie on top of ball with low back supported; pull in belly button to spine.
Perform crunch, exhaling as you come up without allowing stomach to "pop up."
Perform 20 reps; 2 seconds up and 2 seconds down.
Rest 1 min and repeat Jack Knife and Crunch 3 sets.
Day 3
Do 3 sets of the following exercises with no rest in between.
Walking Lunges: Hold dumbbells at sides. Step through front heel and bring back knee towards floor. Do 30 steps.
Push-ups: Do 100.
Swiss Ball Crunch: Do 50.
Sprint: Outside or on treadmill, sprint 1 minute at 80 per cent intensity.
Inch Worms : In a push-up position, take tiny steps so the feet come towards the hands. Keep walking until you feel a gentle stretch through the hamstrings. Do this 30 times.
Lat Pull Downs : Do 50.
Stairs: Take every second step. Perform 20 reps (up and down is 1).
Seems pretty lame to me. Poor balance, kind of scattered, and no real purpose. It is nice to see some external rotations in there though.
From the moment shoulder rotations work ur back 2?
Ok I have to admit this has confused the hell out of me. Can anyone post me a basic mass workout using the push/pull/legs split? I am not the brightest bulb in the draw it took me ages to get my head around nutrition. Thought I had trainin sussed. I guess not.
Push
Flat Bench- 3x6-12
Incline Bench- 3x6-12
Overhead Press- 3x6-12
Dips- 3x6-12
Tricep extensions- 2x6-12
Pull
BB Bent Row- 3x6-12
Seated Cable row- 3x6-12
Pull-ups- 3x6-12
Wide Grip Upright rows- 3x6-12
BB Curls- 2x6-12
Legs
Squats- 3x6-12
RDL's- 3x6-12
Lunges- 3x6-12
Glute-Ham Raises- 3x6-12
Calves- 3x10-15
(optional) Abs- 3x10-15
Flat Bench- 3x6-12
Incline Bench- 3x6-12
Overhead Press- 3x6-12
Dips- 3x6-12
Tricep extensions- 2x6-12
Pull
BB Bent Row- 3x6-12
Seated Cable row- 3x6-12
Pull-ups- 3x6-12
Wide Grip Upright rows- 3x6-12
BB Curls- 2x6-12
Legs
Squats- 3x6-12
RDL's- 3x6-12
Lunges- 3x6-12
Glute-Ham Raises- 3x6-12
Calves- 3x10-15
(optional) Abs- 3x10-15
its easy just get a good push workout than do the opposite of all the movements as your pull, such as bench press(horizontal push) and BB Bent row(horizontal Pull), Pull-ups(vertical pull) and Overhead Press (Vertical Push)
and for legs just put a ham-dominant for every quad dominant
Use good exercises and make sure your movements hit all of the push/pull/lower muscles
and for legs just put a ham-dominant for every quad dominant
Use good exercises and make sure your movements hit all of the push/pull/lower muscles