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.
Thursday: Pull – Back, Traps, & Biceps
This workout combines back, traps and biceps; all pulling exercises.
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
Barbell Shrugs: 3 sets x 8-12 reps
Dumbbell Shrugs: 3 sets x 15 reps
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.
Incline Barbell Press: 3 sets x 8-12 reps
Dumbbell Press: 3 sets x 15 reps
Cable Crossovers: 3 sets x 15 reps
Seated Machine Shoulder Press: 3 sets x 15 reps
Lateral Raises: 3 sets x 12 reps
Cable Pushdowns: 3 sets x 15 reps
Overhead Reverse Rope Extensions: 3 sets x 12 reps
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,