Wednesday, November 30, 2016

My December 2016 Workout Plan - Push/Pull - Tabata

No diet December is upon us and I plan to enjoy it thoroughly. The plan this month will be push/pull workouts focusing on a weight that I can get 6 reps with. I will increase the working weight once I get 10 reps with that weight.

Starting weights for my major lifts are as follows:

Trap Bar Deadlift
230 lbs
Leg Press
478 lbs
Dumbbell Incline Bench Press
70 lbs
Hammer Strength Incline Chest Press
147 lbs
5 reps
Hammer Strength Lat Pulldown
97 lbs
Dumbbell Deadlift
150 lbs
Goblet Squat
55 lbs
Pendlay Rows
155 lbs
Arnold Press
16 lbs
Overhead Barbell Press
55 lbs

The plan is to do 2 – 3 warm-up sets pyramiding up in weight until I get to my working weight.  Cardio days will either be steady state or Tabata style.

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