My Workout

The workout consists of a push day, pull day, leg day, and runs to get some cardio. Below is a breakdown of each workout.

Summary

Typical Schedule

Push Day
Run
Pull Day
Run
Leg Day
Run
Break

Push

Incline Dumbbell Chest Press - 3x10

Seated Overhead Dumbbell Press - 3x10

Standing Overhead Tricep Extension - 3x10

Torso Raises (weights optional) - 3x10

Pushups - 3xFailure

Pull

Bent Over Dumbbell Rows - 3x10

Standing Bicep Curls - 3x10

Standing Lateral Dumbbell Raises - 3x10

Declined Sit-ups with Weights - 3x10

Pullups - 3xFailure OR Lat Pulldowns - 3x10

Legs

Squats - 3x10

Lunges, variation 1 or 2 - 3x10

Run

2 x 3mi during the week

1 x 7mi during the weekend

Page updated

Google Sites

Report abuse