Push/Pull Routine

Training
1

Hello Tnation!(sorry for my bad english) I would like an opinion about my Push/pull routine 4xweek.
Here something about me
Age:24
Weight:71kg(dancer’s weight…but last year my weight was 59 kg!)
Height:179cm
Experience:1y(full body, body split, 3xweek)
Bf%:i don’t know but i think 13-14%
Final goal:80kg with a decent bf%(in 2-3 years?)

Now i train in my homegym so no machines

My Push/pull routine

Push1
Back squat 4x6
Lunges 3x10
Flat bench press barbell 4x6
Dips 5x5
Arnold press 4x10
French press 3x10

Push2
Front squat 3x8
Bulgarian split squat 3x10
Inclined db bench press 4x10
Military 4x6
Lateral raises 3x10
Close grip bench press 4x8

Pull1
Deadlift 5x5
Pull-ups 5x5
One arm db row 3x10
Calf 4x12
Hammer curl 3x10
Abs

Pull2
Romanian deadlift 3x8
Barbell bent over row 4x8
Dumbell bent over raise 3x10(i don’t know if it’s a pull exercise)
Shrugs db 3x10
Curl barbell 4x8
Abs

Thanks!

2

how strong are you in bench, OHP, squat, and DL? What are your goals?

3

[quote]1 Man Island wrote:
how strong are you in bench, OHP, squat, and DL? What are your goals?[/quote]

5 rep

Squat:90kg(my legs are very very weak!)
Bench:70kg
Deadlift:No max because it’s my first routine with dl
Goals:Hypertrophy

4

That’s not the only thing that’s weak bro

you dont need french presses, calf raises, shrugs, arnold presses, etc

you need a coach

you’re starting from rock bottom (which is a good thing IMO)

a good live coach will ensure you learn everything properly, that way you never revert to shit

5

You need a proven program. 5/3/1 would be my suggestion, but there’s plenty of other perfectly valid programs. Preferably one where you aren’t doing heavy squats/deadlift session 4x a week.

6

Program looks pretty good to me. Really good actually.
I’d be wary of doing low rep dips though as these can be hard on shoulders and elbows so I’d raise that to 10-12 reps but everything else looks fine. (I’m presuming they are parallel bar dips.)

For your main lifts you will need a progression plan. If you already have one that’s fine if you don’t consider rather then having a fixed rep range of 6 for example have 5-7. This way you can start at 5 then the next week work up to 6 then work up to 7 then the next week add weight and go back to 5 again and so on. There are many ways to add progressions and that’s just a simple way that many lifters use.

Work on good form and slow progressions and your strength will increase. When doing the higher rep stuff work on feeling the muscle contractions. DB lateral raises are a good example of this. Just swinging the weight up wont do anything, work on squeezing the middle deltoid and lowering under control.