Push- Bench press, squats, overhead press, weighted dips, calf raises, skull crushers.
pull- dead lifts, power cleans, bent over rows, stiff leg dead lift, weighted pull-ups, curls.
I start every workout with with a 5 minute warm-up on a heavy bag, stretch, and core warm up (planks, supermans, bridges). I do push on Monday, pull on Tuesday, push on Thursday, pull on Friday. I do a half-hour swim on Wednesday, and a 20 minute interval session sometime during the weekend. I will replace power cleans with standing rows when I start my size and endurance cycle.
TimD, Thanks for responding as well, I'll check for those books next time I'm at the library.
Matt Z wrote:
By push/pull do you mean pressing on Mon and Thu, and Pulling on Tue and Fri. If so when are you training your legs? If you post your routine, we can get a better idea where you might want to make adjustments.
Also, keep in mind that even on the exact same program of exercise, nutrition and rest, no two people are going to progress at exactly the same rate.