The correct order of my weight routine

hilts1969

I have started doing a push pull routine at the gym in this order

pull - lat pulldown, chins,row, bicep curls

push - chest press, dips, fly, tricep

i have noticed though that after doing the first two sets of the pull and push workout it kills the last two exercises, for instance when i get to the biceps i have to lift at a lot lower rate than normal, presume my biceps have been fatigued during the pulldown and chins, is this okay and should i keep the order as it is?

Showcase_Brodown

There's not necessarily a right and wrong here, but if you change it up, you might have a better time of it.

If I were attempting this, I might do it so that a workout has 2 pulls and 2 pushes instead of 4 of the same thing. Using the example of your pulls, after doing lat pulldown, chins, and rows, your biceps are probably toast for curls.

In all honesty, you could probably toss bicep and tricep isolation most of the time, since you are hitting them with everything else.

hilts1969

bloody hell i have only just changed to a pull day then a push day because i was told this was the best way to do it

tyrsnbdr

I base my work out on Major compound moves (BP, Squat, overhead press, rows, and deadlift) first then I do the focused (bi's, tri's, raises, etc) moves when those muscles are already fatigued. Your workout is very close to mine in design.

hilts1969

I base my work out on Major compound moves (BP, Squat, overhead press, rows, and deadlift) first then I do the focused (bi's, tri's, raises, etc) moves when those muscles are already fatigued. Your workout is very close to mine in design.

yeah i figured concentrate on the pulldown and chins as they use the back and biceps then do the other two as they are more isolated, i guess fatgue will always make you lift lighter further on in your routine but didnt want to change the order say in reverse as starting with biceps would affect my chins

Just a bit rubbish that my weights for biceps have lost 20kg from the usual by the time i get to them

AllanMisner

If you're going to split, it is best to do the big muscles first and the little muscles last (which is exactly what you're doing). If you're seeing good results, keep keeping on. My only concern in your program was I didn't see a "leg day." Are you doing squats and deadlifts? If not, you're not going to get the growth hormone response and gains you deserve from the other lifting days.

acpgee

The order looks pretty good. My rule of thumb is to work from compound to isolation, and from large muscle groups to small.

cwolfman13

Big compound lifts first and then everything else...work the biggest muscles first to get the most bang for your buck. It doesn't matter if your biceps are fatigues when you get to the end of your session...they aren't nearly as important as maximizing your larger muscles. Often, I just forgo doing curls and triceps extensions if I'm short on time...I pretty much kill them anyway with everything else.

Showcase_Brodown

Just a bit rubbish that my weights for biceps have lost 20kg from the usual by the time i get to them

For what it's worth, even if I am doing 3 totally unrelated lifts in a workout, my 2nd and 3rd suffer from being fatigued in general. I usually call it a night after 2-3 lifts because I feel like I'm just hitting a wall. But that's just what I do.

hilts1969

If you're going to split, it is best to do the big muscles first and the little muscles last (which is exactly what you're doing). If you're seeing good results, keep keeping on. My only concern in your program was I didn't see a "leg day." Are you doing squats and deadlifts? If not, you're not going to get the growth hormone response and gains you deserve from the other lifting days.

have an achillees problem which wont go away so the only thing i use is the machine for your quads(forgot it's name) can't even do the leg press machine

i tend to do the quads in between a set of my push and pull routine as a natural break, pull day will look like this

lat pulldown, 5 min walk on treadmill, chins, 30 minute run, rows, quads, biceps this way i am getting a good break between each set, biceps are shot by the time i get to them but can live with it my order is pretty good

hilts1969

Big compound lifts first and then everything else...work the biggest muscles first to get the most bang for your buck. It doesn't matter if your biceps are fatigues when you get to the end of your session...they aren't nearly as important as maximizing your larger muscles. Often, I just forgo doing curls and triceps extensions if I'm short on time...I pretty much kill them anyway with everything else.

cheers mate someone told me to do less reps/sets on the chins but i feel i really want to work on these, dont figure easing up on these just to do better on the bicep curls would be too productive