December 2011/January 2012 Workout - Push/Pull/Legs

Day 1 - Push

Barbell bench press - 4 sets

Incline barbell bench press - 2 sets

Chest flyes - 2 sets

Overhead shoulder press - 3 sets

Tricep dips - 3 sets

Day 2 -  Abs


Vertical leg crunches
Hanging leg raises
Oblique cruches

(These three exercises are performed as a giant set for three circuits)

Day 3 - Pull

Barbell underhand bent-over row - 4 sets

Chinups - 2 sets
Wide-grip pull-ups - 2 sets
Standing side lateral raise - 2 sets
Seated rear lateral raises - 2 sets
Alternating supinated dumbbell curls - 3 sets

Day 4 - Off 

Day 5 - Legs

Barbell hack squats - 4 sets
Barbell back squats - 2 sets
Romanian deadlifts - 3 sets
Dumbbell calf raises - 3 sets



Day 6 - Off


Notes: 

• Cardio is just a brisk walk every second day or so, 20 - 30 minutes
• Rep range is the same as last month,  around 4 - 10 reps for most exercises (going up in weight once 10 reps is hit). Higher reps for smaller muscle groups.