October/November 2011 Workout - Push/Pull/Legs

Day 1 - Push

Flat dumbbell bench press: 4 sets

Incline barbell bench press: 3 sets

Overhead shoulder press: 3 sets
Chest dips: 3 sets

Lying barbell triceps extensions: 3 sets

Weighted cruches: 3 sets

Day 2 - Off

Day 3 - Pull

Barbell bent-over rows (medium grip): 4 sets
Wide-grip pullups: 3 sets

Chinups: 3 sets

Barbell curls: 3 sets
Single arm side raises: 3 sets

Knee raises: 3 sets


Day 4 - Off 

Day 5 - Legs

Squats: 4 sets
Barbell lunges: 3 sets
Romanian deadlifts: 3 sets
Single leg dumbbell calf raises: 3 sets
Dumbbell side bends: 3 sets

Day 6 - Off


Notes: 

• Cardio is just a brisk walk every second day or so, 20 - 30 minutes
• Rear delts on any off day (4 sets of rear delt flyes)
• Rep range around 6 - 10 reps for most exercises, with week 3 or 4 being in a lower rep range (3 - 6 reps)