OK, I've been doing a push/pull split for a while.

I've been trying to strengthen my bad knees by alternating big compound lifts with "wimpier" ones as needed ...I haven't had pain for a long time. I just today I decided I was bored with what I was doing and I'm going to change everything up. Here's my new FBW: It's pretty simple, but feel free to critique:

Mon, Wed, Fri

Squats
Deadlifts
Bench Press
Military Press
Pull Ups

**Should I switch Military Press and Pullups since pullups use more total weight hence a "bigger" lift or does it make more sense this way since the military press incorporates some triceps right after bench?


Tues, Thurs
Cardio on Elliptical

Sat
Cardio on elliptical or Cycling weather permitting

well, I don't know about doing squats and deads on the same day, same with benching and military press. Also, make sure that for every push you have a pull in the same line (vertical, horizontal)

yeah, kinda like what karky said...watch the volume

there are variations on all of those lifts, so some more specifics would help.

i wouldn't do bench and military press three times a week (traditional bp and mp)...especially going heavy three times a week, you'd be setting yourself up for some shoulder problems in the future, so that's why the specifics would help.

row...more horizontal pulling...and any moves that are pulling your scapulas together, add supplementary scapula/shoulder/rc work too

gooochy gooochy goo!

that is all
FF

I do all the exercises I listed in the traditional form. I stick with 8-12 reps, so not super heavy

remove mil press and add a row.

I used to do a circuit like this:

Squat
Bench
Dead
Row

Rest repeat

I love pullups and want to incorporate them

How does this sound?

A.Squat
Bench
Bent Over Row
Pull Up

B.Deadlift
Bench
Bent Over Row
Bar Dip

Alternate A and B for 3 workouts per week:ABA, BAB

Also, how do you guys fall on the direct abs or no direct abs workout?

I've been doing weighted sit-ups for a while now and I'm getting to where I have to hold too many plates slipping all over the place to get enough resistance. Should the squats and deads be enough?

"why" are you changing your routine?

looks good to me. If you get bored you cold add some more fancy lifts. You could add a single leg dl variation to your squat day and a single leg squat variation to your deadlift day.

Actually, I think I'll do it this way

A. Squat
Bench
BOR
Pull up
Bar Dip

B.Dead
Bench
BOR
Pull up
Bar Dip

...so basically, I'll only be alternating squats and deads

I think that's doable

...and FF, I'm changing it for many reasons: I want a more balanced routine, I want to hammer out more compound lifts ALL the time and get my muscle groups working together better. Plus I'm just bored with it

4 upper and 1 lower body lift per day, I'd rather make it 2 lower and 3 upper.

then won't I pretty much be back to squats and deads on the same day?

I also hate the idea of doing an exercise only once in a given week

I'm still trying to hammer it out

Totally cool. I think boredom is the great killer of consistency for sure.

i just hope Amp is paying attention to th "work out" you are putting into getting your work out, worked out!! No wonder you have so much value.

This is the difference between Good and Best.

R.E.S.P.E.C.T.

and i think you shoudl paint your nails on sundays. hehehehe **ducking**

unliteral and biliteral lifts are quite different. Not as much weight with unliteral. And you'd be using the unliteral as assistance doing like 8-12 reps.

I always like that rep range for just about everything

I have to give this more thought