well the last workout, full body 3 times per week i think was better for strenght than hypertrophy so that’s why I decided to change..

i will train 4 times per week

monday - push
tuesday - pull
wednesday - off
thursday - push
friday -  off
saturday - pull
sunday - off

well about the weight I don’t know… what you think that works the best ?

I think use this workout for 3 bulking months before the summer and also during the cutting phase

after reading the T-nation article i think my chest exercises will be
guillotine press
incline dumbell press
peck-deck

and then to complete the push workout close grip bench press and a isolation exercise maybe some rope and for legs squats

what you guys think ?

PUSH
bench press 5x4-6
incline bench press 5x4-6
(I am thinking about add some guillotine bench press, because of this article http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises and maybe do bench and incline press with dumbells )
lateral raises 2x8-10
close grip bench press 5x4-8
hack squat 6x4-8
+abs

PULL
sumo DL 5x3-6
chins 4x5-8
pull-ups 4x5-8
rear fly’s with dumbells 2x8-10
barbell curl 5x4-8

inverted concentration curl 3x6-8
*maybe do some cardio hiit

my rep range is 40 - 60 for each body part

I like the push-pull routine.

Is that work sets when you wrote 5 sets of 4-6? If that is, then it’s too much work for twice a week unless you really periodize your training. You will have to go for one easy day and one hard for both push & pull. And I don’t think you will recover from a twice a week dead lift with 5 sets.

For chest pick 2 multi- joint and one isolation. Dumbells are better if you want to get a good stretch.

anoopbal - 30 March 2010 04:47 PM

PUSH
bench press 5x4-6
incline bench press 5x4-6
(I am thinking about add some guillotine bench press, because of this article http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises and maybe do bench and incline press with dumbells )
lateral raises 2x8-10
close grip bench press 5x4-8
hack squat 6x4-8
+abs

PULL
sumo DL 5x3-6
chins 4x5-8
pull-ups 4x5-8

rear fly’s with dumbells 2x8-10
barbell curl 5x4-8

inverted concentration curl 3x6-8
*maybe do some cardio hiit

my rep range is 40 - 60 for each body part

I like the push-pull routine.

Is that work sets when you wrote 5 sets of 4-6? If that is, then it’s too much work for twice a week unless you really periodize your training. You will have to go for one easy day and one hard for both push & pull. And I don’t think you will recover from a twice a week dead lift with 5 sets.

For chest pick 2 multi- joint and one isolation. Dumbells are better if you want to get a good stretch.

so how do you think I should periodize ?

-change the sets and reps ?
-heavy and light days ? (the difference between light and heavy days it’s just the weight ?)

so how do you think I should periodize ?

-change the sets and reps ?
-heavy and light days ? (the difference between light and heavy days it’s just the weight ?)

I would keep one day heavy and another day light. The light will be 70 - 80%1RM of the heavy.

Why don’t you keep the work sets to 2- 3? If you think that’s not working, you can always bump it to 3 or 4 next cycle. Whenever on doubt, start low. Since you are a beginner, 2-3 sets are more than enough for you.