November/December 2011 Workout - Push/Pull/Legs

Day 1 - Push

Barbell bench press -  3-4 sets

Incline barbell bench press - 3 sets

Chest dips - 3 sets
Overhead shoulder press - 3 sets

Lying barbell triceps extensions - 3 sets

Weighted cruches - 3 sets

Day 2 - Off

Day 3 - Pull

Barbell underhand bent-over row - 3-4 sets

Chinups - 3 sets
Wide-grip pull-up - 3 sets
Barbell curls - 3 sets
Single arm lateral raises -  3 sets

Weighted knee raises - 3 sets


Day 4 - Off 

Day 5 - Legs

Barbell hack squats - 3-4 sets
Barbell back squats - 3 sets
Dumbbell calf raises - 3 sets
Romanian deadlifts - 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 seated 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)