Chet Yorton trained a push/pull workout.
Monday (Chest, Shoulders, triceps)
Benchpress
Flyes
Incline Dumbell presses
Seated presses
Seated laterals
Front raises
Pushdowns
Tuesday (Lat, Biceps, Legs)
Pulldowns
Wide-Grip Rows
Alternating curls
Concentration curls
barbell curls
Squats
Leg extensions
Leg curls
machine calf raises
Wednesday: Rest
Thursday (Chest, Shoulders, triceps)
Benchpress
Flyes
Incline Dumbell presses
Seated presses
Seated laterals
Front raises
Pushdowns
Friday (Lat, Biceps, Legs)
Pulldowns
Wide-Grip Rows
Alternating curls
Concentration curls
barbell curls
Squats
Leg extensions
Leg curls
machine calf raises
Rep/Sets sheme
High reps for calves. He always do about 30 reps to failure
Push and Pull sets/reps
All is done to total failure. 3 sets of 8-10 reps.
First set: When you finish that 10th rep, you should not able to do another. Use as much weight as you can handle till failure.
Second set: You might be able to do 10 reps again. If not 9 is also great
Third set: You might barely squeak out 8 reps.
Chet used to do 3 sets. Rest: very short
source: Iron Man 2010 september
I use to work out at Chet’s gym the body shop in vegas in 78. Thanks Chet 👍