Push/Pull/Legs Routine (6 - 8 Weeks)

Monday - Push (chest/shoulders/triceps)

1. Dumbbell bench press - 3 x 12 - 6

2. Incline dumbbell bench press - 3 x 12 - 6

3. Dumbbell flyes - 3 x 15 - 8

4. Seated dumbbell press - 3 x 12 - 8
5. Side raises - 3 x 15 - 8
5. Weighted tricep dips - 3 x 12 - 8
6. EZ bar lying tricep extensions - 3 x 12 - 8

Day 2 - Rest/abs/cardio

Ab supersets - Reverse crunches/vertical leg crunches x 3

Day 3 - Pull (Lats/lower back/biceps)

1. Weighted chins- 3 x 12 - 6
2. Overhand barbell bent-over rows - 3 x 12 - 6

3. Dumbbell rows - 3 x 12 - 6

4. Seated rear lateral raises - 3 x 15 - 8
5. Barbell curls - 3 x 15 - 8
6. Dumbbell hammer curls - 3 x 15 - 8

Day 4 - Rest/abs/forearms/cardio

1. Ab supersets - Hanging knee raises/crunches x 3
2. Dumbbell wrist curls - 10 - 15 x 3
3. Reverse dumbbell wrist curls - 15 - 10 x 3

Day 5 - Legs (Quads/hams/calves)

1. Barbell squats - 3 x 12 - 8
2. Barbell alternating lunges - 3 x 12 - 8

3. Stiff legged deadlifts - 3 x 12 - 8
4. Leg curls - 3 x 15 - 8
5. Single leg calf raises - 3 x 15 - 10

6. Seated calf raises - 3 x 15 - 10

Day 6 - Rest/cardio


Day 7 - Rest/cardio


And that's all there is to it. I'll start super light on week one and hopefully start to get back into the swing of things once my forearm is completely healed. Once every few weeks I might incorporate some supersets and dropsets into this workout to keep things fresh.