Pushed for time. I run M-F 3 miles+ at 4 am. I have work 6 - 4 where I am outside in the heat usually doing something strenuous. It's too hot to lift in the evenings ,and too loud to lift in mornings. (can't wake the rest of the household) I was browsing when I found this routine ,and I thought it would be great for saturday and sunday. I copied it exactly ,and have not yet made my changes. My priority is endurance with strength and mass coming in 2nd. So if you could tell me the proper rest times and rep amounts for my goals then I would be greatly appreciative. Also, if you have a better push/pull routine that you think would better suit me then please link me to it.
Another question on my diet is, "Is my diet sufficient for my goals" I eat 6 whole eggs, 1 piece of cheese and wheat bread for breakfast(5am), 3 cans of tuna with boiled eggs w/ mustard and wheat bread for lunch(12pm), and chicken or lean hamburger meat with veggies for supper.(5pm) Usually comes to about 2200 -2500 Calories. Between my morning run and my job I think I burn a lot of calories ,and I have around a 2k calorie BMR. I have excess fat around waist (still no more than 13% BF) that I want to get rid of ,but while also not losing strength and gaining running endurance and speed.
Push Day
Muscle Group Exercise Sets Reps Rest
Chest Barbell Bench Press 3 4-6 2 minutes
Legs Barbell Squat 3 4-6 2 minutes
Shoulders Overhead barbell press 3 4-6 2 minutes
Triceps Close-grip bench press 3 6-8 2 minutes
Calves Standing Calf Raises 3 8-10 1 minute
Pull Day
Muscle Group Exercise Sets Reps Rest
Back Deadlift 3 4-6 2 minutes
Back Bent-over Row 3 4-6 2 minutes
Biceps Chin Ups/Drag Curls 3 8-10 2 minutes
Traps Barbell Shrug 3 8-10 2 minutes
Abs Hanging Leg Raise 3 10-12 1 minute
Source: Weight Training Push & Pull Split Routine | Fitness and Strength Workouts Weight Training Push & Pull Split Routine | Fitness and Strength Workouts
Another question on my diet is, "Is my diet sufficient for my goals" I eat 6 whole eggs, 1 piece of cheese and wheat bread for breakfast(5am), 3 cans of tuna with boiled eggs w/ mustard and wheat bread for lunch(12pm), and chicken or lean hamburger meat with veggies for supper.(5pm) Usually comes to about 2200 -2500 Calories. Between my morning run and my job I think I burn a lot of calories ,and I have around a 2k calorie BMR. I have excess fat around waist (still no more than 13% BF) that I want to get rid of ,but while also not losing strength and gaining running endurance and speed.
Push Day
Muscle Group Exercise Sets Reps Rest
Chest Barbell Bench Press 3 4-6 2 minutes
Legs Barbell Squat 3 4-6 2 minutes
Shoulders Overhead barbell press 3 4-6 2 minutes
Triceps Close-grip bench press 3 6-8 2 minutes
Calves Standing Calf Raises 3 8-10 1 minute
Pull Day
Muscle Group Exercise Sets Reps Rest
Back Deadlift 3 4-6 2 minutes
Back Bent-over Row 3 4-6 2 minutes
Biceps Chin Ups/Drag Curls 3 8-10 2 minutes
Traps Barbell Shrug 3 8-10 2 minutes
Abs Hanging Leg Raise 3 10-12 1 minute
Source: Weight Training Push & Pull Split Routine | Fitness and Strength Workouts Weight Training Push & Pull Split Routine | Fitness and Strength Workouts
