Last month, I outlined a PUSH/PULL/LEGS program that I recommend and follow myself. Many people found that workout useful, so I am going to post a new workout every month. For this month, we will check out a program I am considering running.
At this stage in my life and lifting career, I am not too concerned about increasing the size of my legs. I am of course still training my legs, but not with the same intensity and focus as I used to. Instead, I am putting more focus on my ARMS, with a full arm day. Here is the program I am creating for myself.
Monday = Deadlift + Back/Bis (PULL)
Pull-Ups/Chin-Ups: 5 sets of AMRAP
Deadlifts: 3 X 3-8
Pendlay Row: 3 X 4-8
Underhand Grip or Uni-Lateral Lat-Pulldown: 3 X 8-15
Seated Cable Row: 3 X 8-15
Bicep Machine Curl: 3 X 8-15
Tuesday = Chest/Delts/Tris (PUSH)
Incline Barbell Bench Press 3-5 X 5-12
Flat DB Press: 3 X 8-15
Machine Cable Flies: 3 X 8-15
Machine Side Lateral: 3 X 8-15
Overhead Tricep Rope Extension: 3 X 8-15
Bodyweight Dips: 3 X AMRAP
Thursday = LEGS
Barbell Squats: 3 X 5-12
Barbell Stiff Leg Deadlift: 3 X 5-12
Leg Extensions: 3 X 8-15
Leg Curl: 3 X 8-15
Standing Calf Raise: 3 X 8-15
Abductor + Adductor Machines: 3 X 8-15
Friday = ARMS
DB Shoulder Press: 3 X 8-15
DB Side Lateral: 3 X 8-15
Rear DB Lateral: 3 X 8-15
Skull Crusher: 3 X 8-15
Barbell Curl: 3 X 8-15
V-Bar Tricep Pressdown: 3 X 8-15
DB Hammer Curl: 3 X 8-15
I am putting conventional deadlifts on back day for a little extra leg stimulation (so the legs are getting "hit" twice a week). Additionally, I may add in one additional workout day where I push and pull a weighted sled and do ab training.
If you found this workout helpful or plan to try it, let me know!
Also, if you would like to see a workout created specifically for women, send me an email and I will post it in October 💪💪
(Send an email to derek@prbreaker.com)
Derek Charlebois,
PR-BREAKER Founder & CEO
