[leohuss]

I want to switch my workout to a Push/Pull/Leg workout... doing each one once a week. How does this look and am i missing any major lifts?

PUSH
BB bench press
DB incline bench
Military press
DB shrugs
skull crushers
cable tricept pushdown

PULL
Hang Clean
wide chin-ups
BB rows
SLDL
EZ bar curl
incline hammer curl

LEGS
Squat
front squat
DB lunges
deadlift
calve machine

[tim290280]

LEGS
Squat
front squat
DB lunges
deadlift
calve machine

This is quad dominant, in fact there is very little hamstring involvement at all in that workout. Romanian, SLDL, or good mornings need to be included plus leg curl of some sort. Possibly at the expense of one of the other exercises, like front squats.

PULL
Hang Clean
wide chin-ups
BB rows
SLDL
EZ bar curl
incline hammer curl

Yet you include SLDL's here? It may be a pull but so are deads. Either go whole body properly or do push/pull/legs properly.

[Rocky]

I agree with Tim, but if only one change, then swap the 2 deadlifts around.

[leohuss]

alright will do
thanks for the advice

[leohuss]

another thing.....i doubt this matters to much but in my push day do u think it would be better to do both chest then both shoulder or alternate them?

[Rocky]

Personally I'd do each muscle group at a time, but it's up to you.

[tim290280]

i doubt this matters to much but in my push day do u think it would be better to do both chest then both shoulder or alternate them?

It does matter, but your call.

You have three pressing moves (bench, incline, shoulder) and two antagonist moves (row, chin). This is an imbalance around the shoulder. The OH presses are important for the shoulder, but this means you need another pulling move, or to remove a pressing move. Personally I'd remove inclines for this cycle to have bench and OH presses.

[Rocky]

^Just out of curiosity why the flat bench in preference over incline - I've always been led to believ that incline is the better option, or was it to remove the extra front delt involvement?

[tim290280]

I was thinking that if you include a press above the head, it may as well be an OH press. I'm not down on the incline, just that he has to either lose a pushing movement or gain a pull. Better to lose a pushing movement (which most people do too much of anyway) and in this case I felt the incline was less important than the OH press.

Incline is a good option for chest but here is something to read;

The Journal of Strength and Conditioning Research: Vol. 9, No. 4, pp. 222–227.
Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles
Chris Barnett and Peter Turner

ABSTRACT
This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Preamplified surface EMG electrodes were placed over the five muscles in question. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions.

[Rocky]

I presumed as much with regard to the delt involvement but thought that incline although the pec was no more active tha in flat was a safer movement than flat, or is the risk so small that the delt taken out of the lift overweighs the potential safety risk of flat benching? Nice post btw! :)

[tim290280]

I wouldn't have called either unsafe......... as long as you do them correctly. I know that impingement is more likely from flat bench, but that is a form error (one I'm guilty of recently) one that needs to be fixed, and constantly checked. Is that what you are referring to?

[Rocky]

^Yep, and as I suspected the potential "hazard" isn't so much as to make it more of a concern as taking out the delt by doing flat benching over incline! Cheers Tim.