I'm currently building myself a 2-Split Push-Pull workout routine and have a little struggle with the order in which to put the exercises. Three rules of thumb I was following with my previous Upper-Lower-Plans were:
- Train from biggest to smallest muscle (e.g. start with Upper Back and end with Biceps).
- Train one muscle group from start to finish (e.g. do Flyes after Bench Press, because it targets the same muscle).
- Train Abs at the end of the workout in order to provide sufficient core stability during the workout.
This worked great for the Upper-Lower-Split I was doing, but with the new Push-Pull I'm having some trouble. The plan I want to pursue in the future:
- Leg Press/Squat, 3x 8-10
- Lunges, 3x 10-12
- Single Leg Standing Calf Raises, 3x 8-10
- Bench Press, 3x 8-10
- Fly, 3x 10-12
- Shoulder Press, 3x 10-12
- Lateral Raise, 3x 12-15
- (Romanian) Deadlifts, 3x 8-10
- Seated Leg Curls, 3x 10-12
- Pull Ups, 3x 10-12
- Bent Over Row, 3x 10-12
- Reverse Fly, 3x 12-15
- Crunches, 3x 10-12
Can I follow this workout routine as stated or should I switch the exercise order? Obviously, exercises like Deads, Squats and Lunges have to be placed at the beginning of the workout (rule 1). But I'm unsure of then following with Calf Raise or Leg curls, respectivly (rule 2) or do these exercises at the end, because they train relativly small muscles (again, rule 1).