Push/Pull/Legs and Update

Hello All,

My first post in a while. I was recently hired full time in a fitness related occupation. It’s awesome. Regular schedule and most importantly they invest in their employees with an educational stipend. That is the main reason why I have not made any posts in the last…. 3 months or so. With my schedule I had to change my training, and limit their length as well. In the past 2 weeks I have been doing Push/Pull/Legs as a 3 on 1 off type of schedule. Lately I go by ear and just work the muscles related to the movement hard. Here are 3 Sample workouts I have done recently. Reps and Sets won’t be listed but I just go by how I feel. I might put together an post regarding this “routine” at a later time. Similar to my original Push/Pull/Legs post.

Push
Dips
Incline Dumbbell Press
Seated Dumbbell Press
Incline Flys
French Press
Laterals

Pull
Chin Up
Cable Row
Lat Pulldown
Isolateral Row
Hammer Curl
Incline Curl
Wrist Flexion and Extension

Legs
Squats or 45 Degree Hack Squat
Stiff-Legged Deadlift
Good Morning
Leg Curl
Calf Raise Machine
Seated Calf Raises

I just go in there and try to work the muscle group. Nothing crazy.

That is all! 🙂

Saturday Session – Back, Chest, Quads

Hello All,

Now for this day I will start off with the back exercises. Pendlay Row and DB row. Then go on to the bench, and then the barbell Squat. Here is what the plan will be.

Pendlay Row:
75 x 10 x 2
105 x 10-12 x 4

Dumbell Row:
35 x 8-10
45 x 10 x 4

Bench Press:
45 x 20
75 x 10
95 x 10
115 x 8-10 x 4

Squat:
95 x 6-10 x 2
135 x 10 x 5

Incline DB Press:
25 x 15
35 x 10
45 x 12-15 x 4

Incline Flys:
8-12 x 15 x 4

Decline Push Ups:
3 sets of 20

Hammer Curls:
25 x 12 x 4