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tikz marc 04-28-2013 12:28 PM

Workout Structure
I would like to incorporate new workout structure, like pull workout on one day and push workout on other day.
If you have some examples, recommendations, it would be great!
I would like to now, stuff like, number of exercises, sets, reps, rest, etc.
Thank's a lot!

Aimee Anaya Everett 05-04-2013 10:19 PM

Are you looking to incorporate this pull/press structure in to a conditioning program or a strength program?
What are you looking to accomplish? Are you an athlete?
Do you do the snatch and clean & jerk, or are you more of a bench press guy?
What do you currently do for your training?

tikz marc 05-06-2013 02:21 PM

I would like to incorporate into strength program.
I would like to look better.
I more of body weight guy, so pull up, dips, planche, lever, l-sit, ...
I do a lot of stuff, weighted pull ups, w dips, bench press, shoulder press... Everything!

Blake Barnes 05-06-2013 07:34 PM

As far as your pressing and pulling exercises, I would keep an even ratio of vertical presses (shoulder presses) to vertical pulls (pull-ups/pull downs); and the same with horizontal presses (bench/push-ups) and horizontal pulls (bent over rows/ inverted rows). This will help eliminate any postural issues.

I suggest starting with more volume early in your program (i.e. 3-4x10) then start working down in volume while adding weight (i.e. 12-10-8-6).

I'm assuming you're incorporating lower body exercises in your program as well?

tikz marc 05-07-2013 01:06 PM

Legs... Of Course!

Nathen Cloud 08-06-2013 10:40 PM

Well, I am back and very happy. Everyone have shared a great structure with us.For me two days legs, two days abs and two days Cardio exercise (for just stay active).

David Sharad 11-16-2013 10:17 AM

Workout is very important to improve health and fitness. Go for running, walking at least 30 to 45 minutes in a day. Practice push ups, bench press, chair squats, cable stretching and band resistance. It make strong bones and muscles, boost energy, improve physical performance, improve heart functions and mental health and give you fit body.

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