Pull Workout

This week has been the start of a new workout program for me. I’m on ‘Pull > Push > Legs’ workout program. The buzz phrase for this type of training is ‘Push, Pull, Legs’ but I just switched my push and pull days. Thats just a personal preference.

I want to share this morning’s pull workout. I hit back, traps and biceps. This is my 2nd pull workout of the week.

New Program – Pull Workout

Hammer Strength High Rows:
10 sets x 10 reps

Reverse Grip Lat Pulldowns:
4 sets x 8 reps

Cable Pullovers:
3 sets x 12 reps

Barbell Shrugs:
4 sets x 12 reps

Preacher Curls:
4 sets x 10-12 reps * 4x drop on final set

I’ll share more details of my push, pull, legs workout program (well, pull > push > legs) next week. As I stated earlier, I started this workout program on Monday so I’ll have a better idea of the structure after finishing out the week. I’ve done this type of workout in the past, several times. I’m taking a slightly different approach this time.

Push, Pull, Legs can be a time consuming workout. My philosophy is go heavy in the beginning with the first compound exercise. Everything thereafter will be done with moderate (perhaps slightly on the heavy side) weights. I’m also interacting the 10 x 10 method this week which seems to be working to add more volume to the larger muscles.

Specially on arms, I may be doing more drop sets. For example, I performed a quadruple drop sets on my final set of preacher curls. I was originally going to perform a 2nd exercise for biceps but after doing this extended drop set, I felt I was done. I may decide to change this up but we’ll see. Essentially I’m hitting three body parts of my push and pull days, and that can be quite exhausting.

Building or Burning, or Both?

This workout program I’m on (push, pull, legs) is great for gaining muscle mass but I believe it’s also good for burning fat. You have to keep moving with the exercises so that you’re not in the gym for two hours. But I’m also integrating heavy compound movements in the beginning (though this was not the case this morning). So thats a good mix of training for mass while burning, or at least limiting the body fat.

That being said, I’m going to be jumping back on Instant Knockout soon. This is a fat burner I’ve been promoting for the past couple of years. I’ve not a big fan of fat burners but being over the 40 mark, it helps to have something that boosts my metabolism (especially since I sit on my rear most of the day). Not to mention Instant Knockout also helps preserve muscle if you’re dieting (which I am not at the moment).

Check out my experience here:

Jason’s Instant Knockout Review

Train with Passion,



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