Full Routine #4 - 2 Day Push/Pull (Revised 2/23/07)
This is my second time trying a two day routine. Based on results from previous programs, I’m going to try a two day push/pull program lifting Mon/Thurs and Tues/Fri and focus on training in the specific rep ranges that I’ve seen the best results for, personally. Typically I train 3-4 sets per exercise, so dropping down to 2-3 sets and going a little heavier will be a change I’m curious to test out. Both upper and lower body as well as abs will be hit each day. Keeping my typical pace and rest times between sets down to around 45 seconds (60 sec for leg sets), I should be able to get each day done within a reasonable amount of time. I’ve gone through the routine once already and made some minor changes from the first draft to come up with the following:
Day 1 - Pull/Core: Back, Shoulders, Biceps, Hams, Abs
Exercise - Sets / Reps
Pull-Ups (Warm Up Set) - 1 / 25
Wide Grip Lat Pulldowns - 2 / 10
Bent Over Lat Flies - 2 / 12
High Pulley Curls - 3 / 8
Straight Arm Lat Pulldowns - 3 / 8
1 Arm Hammer Preacher Curls - 3 / 8
Bent Rows (Supinated Grip) - 2 / 10
Barbell Shrugs - 2 / 15
Torso Rotation Machine - 2 / 15
Incline Bench Vertical Hip Raise - 3 / 20
Good Mornings - 2 / 10
Adductor - 3 / 15
Prone Leg Curls - 3 / 8
Day 2 - Push/Core: Chest, Shoulders, Triceps, Quads, Calves, Abs
Exercise - Sets / Reps
Push Ups on Medicine Ball (Warm Up Set) - 1 / 25
Barbell Front Raises - 3 / 8
Pronating Front Dumbell Presses - 3 / 8
Weighted Bench Dips - 3 / 15
Cross Cable Flies - 3 / 8
Single-Arm Reverse Tricep Pushdown - 3 / 8
Hammer Machine Chest Press - 2 / 10
Cable Side Crunch/Pulldown - 3 / 20
Decline Crunches/Situps - 3 / 20
Single-Leg Angled Leg Press - 2 / 10
Abductor - 3 / 15
45-Degree or Donkey Calf Raise - 3 / 15
