May Lifting Club

What's up guys?

I'm running a few days late on the program this month. I just finished a 5 day drive moving from Idaho to Alabama. The next month will be probably even busier than the previous month, judging on the condition the house I just moved into was left. 

Therefore, this month, we're doing a PPL 3X variation. That's Pull, Push, Legs split with just 3 exercises per session and 3 sets per exercise (giving just 9 sets per session). These sessions are quick, effective, and sweet.

In the spirit of short and sweet, I'll keep this post quick today.

Train anywhere from 3-6 days per week. Whatever works for you. 

Warm up before each session with 1-2 sets of glute bridges and abs

Pull

Ex 1: pullups-3x6-12

Ex 2: single arm rows-3x6-12

Ex 3: dumbbell curl variation-3x6-12

Push

Ex 1: incline dumbbell bench press-3x6-12

Ex 2: overhead press variation or lateral raise variation-3x6-12 or 3x10-15

Ex 3: tricep extension variation-3x10-15

Legs

Ex 1: reverse lunges or box step ups or Bulgarian split squats-3x6-12

Ex 2: Romanian deadlift or kettlebell swing or hip thrust variations-3x10-15

Ex 3: calf raise variations-3x10-15

Enjoy!