push/pull/legs days

steve edwards

alright lads. firstly these are my details
age - 19
height 6'3
weight 16 stone 2



i have been doing the folowing routine for a number of months now
Day 1: Rest
Day 2: Back - deadlifts, pulldown
shoulders - Barbell Shoulder Press, upright rows
Day 3: Rest
Day 4: Chest - flat bench, incline barbell press
triceps - Close grip press, tricep pulldown
Day 5: Rest
Day 6: Legs - squats, hamstring curls
biceps - Standing barbell curls , barbell preacher curls
Day 7: Rest

The main places i would like to see more muscle is around my shoulders and arms. I thought perhaps i was overtraining my arms doing 2 similar execises for 3 sets of 8-10 and also i could feel my biceps were being used on back and shoulders day. I therefore changed to the following routine a couple of weeks ago
Pull Day
Deadlifts, pulldown, Rows
Push Day
Flat Bench, Dips, OHP, Close Grip Bench
Leg Day
Squats, hamstring curls, Calves

I am contemplating putting a biceps exercise in my pull day though as maybe i'm not doing enough now. Would just like to know other people opinion on this.
thanks

cellaratt

I would throw biceps into back day, pick maybe 2 exercises and a couple of sets each...

steve edwards

thanks for the reply. so would you add the biceps to the pull day?
also, do you reckon i may have been overtraining my biceps before by doing 3 sets for each?
cheers

Pikey

Hi Steve, I don't think three sets would overtrain them even if they are very high intensity - I do think though training anything after legs is a wasted effort as most of your blood is in your legs and if you've done them properly your bolloxed.

steve edwards

cheers pal
i did the pull day today. i did
Deadlifts - 3 sets of 8
Pulldown - 3 sets of 10
Row - 2 sets of 10
incline barbell curl - 3 sets of 8

I was hoping to do 2 different biceps exercises but i was so tired after the first one, my biceps were smashed and it had already lasted over an hour so i just did the one but did an extra set. Hope thats ok like.