Saturday 2 December 2006

Bodywork - Push/Pull/Lower

EXERCISE

The split:

  • Monday - Lower
  • Tuesday - Rest
  • Wednesday - Push
  • Thursday - Run
  • Friday - Pull
  • Saturday - Run
  • Sunday - Rest
The routine:

All sets will be 8-10 reps.

Lower
  • Squat - 4 sets
  • Good Mornings - 4 sets
  • Standing DB Lunges - 4 sets
  • DB Calf Raises - 4 sets
Push
  • BB Military Press - 4 sets
  • Flat DB Bench - 4 sets
  • Incline BB Bench - 4 sets
  • Skullcrushers - 4 sets
Pull
  • Deadlifts - 4 sets
  • Pull Ups - 5 sets
  • BB Rows - 3 sets
  • BB Curls - 4 sets
Run - 15 mins

I'm doing this from the 4th of December until the 24th of December.

DIET
I'm going to aim for:
  • 5 meals a day
  • One vege or fruit with each meal
  • Protien with each meal.
  • Cheat twice a week
This should be do-able.

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