Home ยป my Push Pull Legs workout January 2021

my Push Pull Legs workout January 2021

I always aim to stay as active as possible. On an ordinary day, i wake up around 5 am, walk 40 min to my gym, eat my jelly beans, then workout for 1.5-2 hours, run for 10min,and then walk back home for another 40 min.

Walking and Running

The initial walk will allow my body to warm up and get ready for my workout. Then after my workout, running and walking allow my body to cool down and burn the extra fat/sugar.

jed ismael 2021 workout

Sugar and performance

Where as the jellybeans will fuel my workout since I’m working out on an empty stomach. Sugar is always demonized on nutrition and fitness websites. The sugar itself is not bad for your health, its the quantity and timing that makes all the difference. Taking 50 grams of sugar before an intense workout is actually a necessity if you intend to improve your performance.

My actual workout

I follow the pull/push/legs split. But since my leg muscles are more advanced than the rest of my body, I started doing legs only once per week. Therefore in my normal working out week, I do once legs, and i rotate pull and push to fill the week. So if I am training for 6 days, it will be Pull,Push,Legs,Pull,Push,Pull.

The workout plan

Push

Incline DB press4 sets of 8-12
Overhead Press3 sets of 6-10
Chest Flys//cable flys3 sets of 6-10
cable lateral raise3 sets of 6-10
Bodyweight Dips3 sets of 12
DB Front Raise3 sets of 12
Bench press3 sets of 10
Tricep Extensions3 sets of 12

Pull

Deadlift4 sets of 10
bardbel dead rows3 sets of 10
alternating high pulley row4 sets of 10
alternating low pulley row3 sets of 10
Reverse Cable Flyes3 sets of 10
The Face Pull3 sets of 10
Barbel Shrugs3 sets of 10
Barbell Bicep Curls3 sets of 12
DB Concentration Curls3 sets of 12

Legs Day

Squats4 sets of 8-12
Cable Stiff Leg Deadlift Pull Through3 sets of 10
Leg Extensions3 sets of 10
Leg Curls3 sets of 10
Weighted walking Lunges3 sets of 10
Seated Calf Raise (superset with Weighted walking Lunges)3 sets of 10
Leg Press3 sets of 10
Inner/Outer Thigh Machine3 sets of 10

Abs

I aim to do 3 to 4 abs exercises per day, I do them during rest period between sets when possible. Here are some of the suggested moves.

Leg Raise30 seconds
Cable crunch15 reps
Plank30 seconds
Hang leg raise15-20 reps
Walking Plank30 seconds
Oblique Side Lifts with plate12 reps
declince Crunch (superset with Obliques)30 seconds

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