I did the ‘‘pull’’ day yesterday:
Deadlifts (12, 10, 8)
Chins (12, 10, 8)
Hamstring Curls (12, 10, 8)
DB BOR (12/12, 10/10, 8/8)
Rear delt DB raises (12, 10, 8)
EZ bar biceps curls (12, 10, 8)
Have to say it felt really good. Felt the pump afterwards nicely and I’m looking forward to the ‘‘push’’ session tomorrow! Just a couple of questions though, I’m not sure about the frequency that would be best. Would I be best off just going with pull - off - push - off (repeat), giving myself each type of workout every 4 days, or sticking to a strict 4 workout-a-week plan like off-push-off-pull-off-push-pull? Would that extra day of rest a week make all the difference? Or is it just a missed chance to grow?
Also, is my rep-range OK? I picked a weight that i could just about manage 12 reps at, then did 12-10-8 at that weight. Pushed me pretty hard! Then it’s time to up the weight when that 12-10-8 is achieved.
Finally, this works out at about 18 sets per week for back, and will be about 12 for chest, 9 for shoulders (including 6 sets of iso) and around 3 for each arm group, with about 9 for legs. This look like an OK pattern?