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2008/09/07, 03:51 AM
Hello everyone,
I am trying to make a 3-day push/ pull/ legs split with the schedule looking like this:
M - push (chest, delts, tri)
W - legs
F - pull (back, biceps)
I am having a problem picking exercises, rep ranges, etc. I can't do a barbell bench press or upright rows because I had rotator cuff surgery and those exercises hurt my shoulder, but I can basically do everything else. I guess my question(s) are: how do I know how may sets I should do per muscle group? Which set(s) should I "pyramid" the weights with, etc.?
I have been searcing forever on a routine to try or a "template" I can use to help make one, but I have been unsuccessful. Does anyone have any tips or maybe links to splits that can help me?
Thanks everyone.
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2008/09/07, 10:44 AM
What are your goals?
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2008/09/07, 06:57 PM
I would like to gain mass. I'm guessing my rep ranges will be between 6-10 for each muscle group.
I plan to do some cardio on off day - probably 35-40 minutes of running;about 4 miles 2-3 times a week.
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2008/09/14, 03:44 PM
mon: military presses, weighted dips, rotator cuff rehab circuit
wed: squats, lunges, calf raises
fri: deadlifts, weighted pull ups/chins,shrugs
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