Nope. If you notice my exercise selection, my first two exercises on push days are the main lifts for chest and shoulders. One reason for this is I'm working on increasing my poundages on benching and OHP. Then I alternate the assistance exercises for chest and shoulders after that. Triceps last because, well, they're hit a lot from other pushing exercises and don't need that much direct work by the end of it.

Thanks. I guess I'll experiment a bit.

1. Bench > OHP > assistance exercises > triceps
2. Separate shoulder day
3. OHP first

10/10/2013

Legs


Front squats
1 x 5 x 110kg
1 x 2 x 120kg
3 x 3 x 115kg


1 x 10 x 75kg
4 x 10 x 77.5kg


BB lunges
3 x 8 x 60kg


Smith machine calf raises
5 x 10 x 109kg

supersetted with

BW calf raises
5 x 10

11/10/2013

Push workout


Machine chest press
1 x 10 x 85kg
4 x 8/7/7/7 x 90kg


Machine shoulder press
4 x 8 x 45kg


Incline DB flyes
3 x 10 x 20kg


Seated DB lateral raises
1 x 12 x 12kg
3 x 10 x 14kg


Overhead DB triceps extensions
4 x 10/10/9/9 x 18kg


Gym was packed, thus the choice of exercises. Decent workout nonetheless.

12/10/2013

Pull workout


Pullups
2 x 10


Lat pulldowns
1 x 9 x 89kg
3 x 8 x 82kg


Machine rows
4 x 10 x ~75-82.5kg


DB shrugs
5 x 20 x 40kg


Seated DB curls
5 x 10 x 14kg

14/10/2013

Push workout


Machine chest press
2 x 8 x 90/92.5kg
1 x 6 x 95kg (machine seems to be rusty or something, but there's more resistance than there should be)
2 x 8 x 90kg


Machine shoulder press
5 x 8 x 45kg


Incline DB flyes
3 x 10 x 20kg


Seated DB lateral raises
3 x 10 x 14kg


Overhead DB triceps extensions
5 x 10 x 18kg

17/10/2013

Legs


Smith maching calf raises
5 x 10 x 109kg

supersetted with

BW calf raises
5 x 10


Leg extensions
1 x 10 x 105kg
1 x 10 x 107.5kg
3 x 8 x 110/112.5/112.5kg


Front squats
1 x 10 x 70kg
1 x 10 x 80kg
3 x 8 x 90/95/100kg


Leg curls
3 x 10 x 75kg

18/10/2013

Push workout


Incline bench press
5 x 5 x 80kg


DB shoulder press
5 x 8/8/7/8/7 x 30kg


DB incline flyes
3 x 8 x 22kg


Seated DB lateral raises
3 x 10 x 14kg


Overhead DB triceps extensions
3 x 8/7/7 x 20kg
2 x 8 x 18kg

21/10/2013

Pull workout


Pullups
3 x 10


DB rows
3 x 15/13/12


Single arm lat pulldowns
3 x 10 x 40/45/45/kg


Face pulls
5 x 10 x 55kg


DB curls (regular + hammer curls)
5 x 10 x 22kg

Hey Dan, if you don't mind me asking, how does your biceps feel on pull days? I've been copying your template (with some minor adjustments) and it's working good for me so far. Just kind off worried that the biceps aren't getting much work.

24/10/2013

Push workout


Bench press
1 x 10 x 80kg
1 x 8 x 90kg
1 x 6 x 95kg
1 x 5 x 97.5kg
1 x 6 x 90kg


Machine shoulder press
5 x 10 x 45kg


Machine chest press
1 x 8 x 80kg
2 x 8 x 75kg


DB lateral raises
3 x 10 x 14kg


Alternating cable triceps pulldowns
1 x 12 x 17.5kg
4 x 10 x 22.5kg


Laying off legs for a while. Getting pain in my right knee occasionally.



My biceps usually get worked pretty well on pull days TBH. It'll definitely feel that way only doing 1 exercise for biceps but the training frequency makes up for it IMO. If we're talking progress, I've gained about half an inch on both arms in the past 4 or 5 months.

31/10/2013

Push workout


Incline DB bench press
1 x 12 x 32kg
3 x 8 x 34kg


DB shoulder press
4 x 8 x 28kg


Incline DB flyes
4 x 10 x 22kg


Seated DB lateral raises
4 x 10 x 14kg


DB overhead triceps extensions
4 x 8 x 20kg

31/10/2013

Pull workout


Pullups
3 x 12


DB rows
3 x 12 x 40kg


Machine rows
3 x 8 x 75kg


Face pulls
3 x 10 x 55kg


BB shrugs
3 x 12 x 100/110/120kg


DB preacher curls
3 x 10 x 14kg


Hammer curls
2 x 8 x 24kg

2/11/2013

Busy with uni work so settled with a quick BW leg session at home.

Pistol squats
5 x 8

Lunges
5 x 10

4/11/2013

Push workout


Incline bench press
4 x 5/5/5/4 x 80kg


OHP
3 x 5/5/4 x 60kg
2 x 8/7 x 55kg


Incline bench press
3 x 10/10/9 x 60kg


Seated DB lateral raises
3 x 8 x 16kg


Overhead DB triceps extensions
4 x 10 x 16kg


Inconsistency is affecting my strength.

This post has been edited by -Dan: Nov 5 2013, 12:58 AM

6/11/2013

Pull workout


Lat pulldowns (pronated grip)
3 x 10/10/9 x 82kg


Machine rows
3 x 8/8/9 x 82.5kg


Single arm lat pulldowns
3 x 12 x 40/45/50kg


DB shrugs
3 x 20 x 40kg


DB reverse flyes
3 x 10 x 14kg


DB regular curls + hammer curls
1 x 8/0 x 22kg
1 x 6/4 x 22kg
2 x 5/5 x 22kg

hi, sorry for interupting. for the dumbbells measurement, let's say you're using 2 of 40lbs dumbbells. do you list down 80lbs or 40lbs? thanks!

i'd list mine as 40lbs.

11/11/2013

Push workout


DB bench press
5 x 7/7/6/7/6 x 40kg


Machine shoulder press
2 x 8/7 x 55kg
3 x 8/8/9 x 45kg


Machine chest press
3 x 10 x 80kg


DB lateral raises
3 x 8 x 16kg


Overhead DB triceps extensions
4 x 8 x 20kg


Pretty standard to state the weight of the individual dumbbell. So 40lbs in your example.

27/11/2013

Legs


Pistol squats
5 x 10

Split squats
5 x 20

Too busy to get to the gym.



28/11/2013

Push workout


Bench press
1 x 10 x 80kg
4 x 6 x 90kg


OHP
5 x 5 x 60kg


Incline bench press
3 x 10/10/8 x 60kg


Cable lateral raises
3 x 10 x 15kg


Overhead DB triceps extensions
4 x 8 x 20kg


Been sick for the past 1.5 weeks and swamped with coursework. Finally recovered and back in the gym.