Lift & Read Issue 14

Welcome to this most recent edition.

Currently, I'm reading Alexandre Dumás' "The Count of Monte Cristo" for fiction and in the non-fiction department, I'm still chugging along to the tune of "Disciplines of a Godly Man."

On the lifting front, I'm doing PPL 4X.

This program suits me. Moderate Volume (2-3 sets per exercise), few exercises (4 exercises), and high frequency (4-6 days per week) training suits me. 

Here's how that program looks:

Warm up before each session with abs and rear delt flyes or clam shells/glute bridges.

PPL 4X

Pull 

Ex 1: pullups-2-3x5-10

Ex 2: single arm rows-2-3x6-12

Ex 3: incline dumbbell curls or concentration curls-2-3x6-12 

Ex 4: incline hammer curls-2-3x6-12

Push 

Ex 1: single arm overhead press-2-3x5-10

Ex 2: weighted pushups or incline dumbbell bench press-3-5 x max if pushups; or 2-3x6-12 if incline dumbbell bench press 

Ex 3: single arm cable pushdowns or cable overhead extensions or skull crushers-2-3x10-15

Ex 4: dumbbell lateral raise variation-2-3x10-15 

Legs

Ex 1: Bulgarian split squats-2-3x6-12

Ex 2: single leg RDL or B stance RDL-2-3x6-12

Ex 3: Box step up to reverse lunge-2-3x5-10

Ex 4: calf raise variation-2-3x10-15

Have a great month. Read something good, lift hard, train frequently, make gains and live well. Oh, and spend some time away from screens!