PUSH DAY / PULL DAY

Many people ask me about what I do in the gym.  And I did fully intend to mix in entries about Health & Fitness at the start of this whole blog.  The following work out is one of my favorites for training or recovery.  Its not too intense, so it allows you to inter-mingle some serious cardio or agility work in the morning and resistance / weight training in the evening.  Next to Cross-Fit programs, this is one of my favorite ways to get ready for a Challenge.  The concept is simple.  Of the major skeletal muscles, most either perform to Push or Pull when in action.  The following work out was developed by one of my friends who holds a Masters degree in Kinesiology and owns the fitness training line Rebel Body.  The concept works off the principle of working out the major pushing muscles (the muscles that perform pushing motions when utilized)  one day, and then working out the major pulling muscles the next.  Also it should be noted that you can add ab sets into this workout where ever you want.  I prefer 20 reps of lateral raises or decline sit-ups between regular sets.  That way, you're done with abs, when you're done with the rest.  Good Luck.

Push 1:        

Bench             4x10

Squat              4x10

Press              4x10

N/B*               4x10   

Pull 1:

Row                4x10

Pull Ups         3x12

Leg Curls       3x10

Heavy Curl    4x10

Chin Ups       3x10

REST DAY (JUST CARDIO)

Push 2:

Incline DB     4x10

Lunges           3x20

DB Press        4x10

DB N/B*        4x10

Pull 2:

Pull Down     4x10

Pull Ups         3x12

Iso* Curls      4x10

Chin Ups       3x10

*Note that N/B stands for Nose Breakers, and ISO stands for Isolated.