Post Vacation Workouts

Jason’s Post Vacation Workouts

I posted my first post-vacation workout on Wednesday, which is my usual leg day so I stuck with that. If you missed that post, you can check it out here and then come back to this one: Post Vacation Leg Workout. Since I missed Monday and Tuesday I ended up combining my upper body parts within 2 days (Thursday and Friday) with the push-pull training method. This allowed me to essentially train each muscle despite missing almost half the week.

I’ve always been a fan of the ‘Push-Pull-Legs’ workout method. This is an ideal way to hit each muscle twice a week. The downside is it can be taxing and you won’t get as much volume per muscle (with the exception of your leg days). It’s also a good way to keep from missing muscle groups, such as in my case. Below, I’m posting my past 2 workouts in which I hit all upper body muscles.

Push-Pull Workouts

Thursday: Pull – Back, Traps, & Biceps

This workout combines back, traps and biceps; all pulling exercises.

Back

Seated Rows: 3 sets x  8-12 reps

Lat Pulldowns: 3 sets x 15 reps

Hammer Strength High Pulls: 3 sets x 8-12 reps

Chest-Rest Rows: 3 sets x 15 reps

Traps

Barbell Shrugs: 3 sets x 8-12 reps

Dumbbell Shrugs: 3 sets x 15 reps

Biceps

Preacher Curls: 3 sets x 12 reps

Alternate Dumbbell Curls: 3 sets x

Friday: Push – Chest, Shoulders, & Triceps

This workout combines chest, shoulders, and triceps; all pushing exercises.

Chest

Incline Barbell Press: 3 sets x 8-12 reps

Dumbbell Press: 3 sets x 15 reps

Cable Crossovers: 3 sets x 15 reps

Shoulders

Seated Machine Shoulder Press: 3 sets x 15 reps

Lateral Raises: 3 sets x 12 reps

Triceps

Cable Pushdowns: 3 sets x 15 reps

Overhead Reverse Rope Extensions: 3 sets x 12 reps

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As you can see I did my pull day first. This is because I normally start out the week training back. Oddly enough, my workouts didn’t take as much time as I thought. The downside to the push-pull concept is no one muscle is going to get 100%. However, it’s an excellent way to get everything in for that week if you know you’re going to miss some days. It’s also a great way to shock your muscles by doing something completely different.

Back to my vacation in Vegas, the one thing I did not do while we were in Vegas was visit the Gold’s Gym that Jay Cutler trains at. There are 3 Gold’s Gyms in Vegas and another in North Vegas. Next time I’ll try to nail down which one he trains at.

Train with Passion,

Jason

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