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Old 04-28-2013, 01:28 PM   #1
tikz marc
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Join Date: Apr 2013
Posts: 3
Default 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!
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Old 05-04-2013, 11:19 PM   #2
Aimee Anaya Everett
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Join Date: Oct 2006
Location: Fabulous Fallbrook
Posts: 121

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?

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Old 05-06-2013, 03:21 PM   #3
tikz marc
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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!
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Old 05-06-2013, 08:34 PM   #4
Blake Barnes
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Join Date: May 2013
Posts: 386

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?
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Old 05-07-2013, 02:06 PM   #5
tikz marc
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Legs... Of Course!
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Old 08-06-2013, 11:40 PM   #6
Nathen Cloud
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Join Date: Apr 2013
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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).
Lakewood gym
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Old 11-16-2013, 11:17 AM   #7
David Sharad
Join Date: Nov 2013
Posts: 6

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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