Push - Pull - legs split
I have switched to a Push, Pull, Legs split to try a different routine and to help shock my body into new growth. I read a bunch of different studies and reports that stated the best way to build muscle is to hit your body parts twice a week and this split is one of the best ways to do that. Things to note with this split: I do one day that is more geared toward higher rep ranges (10-12) which keeps the weight a little lower and is more for building muscle (body building). Then the second time around I will do more strength training rep ranges where I do more sets in the 4-8 range. This is more geared toward strength. I find this to be very fun and makes my weeks much more interesting. You are really getting the best of both worlds since you're promoting muscle growth and strength which is very cool. Also, there really isn't as much need to completely demolish your workouts when you are training twice a week. I now stop my reps 1 or 2 shy of hitting failure unless its my last set of certain exercises. Since we are training twice a week we have to be sure we are not OVERTRAINING. So be smart and listen to your body. Workout is below. Enjoy!
Monday |
Tuesday |
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Push Day (Chest, Shoulders, Triceps)
Bench Press Smith Machine Shoulder Press Incline Bench Dumbbells Standing Up-right Row (70-90 lbs) Superset with Lateral Raise (15-30 lbs) Dumbbell or Cable Fly's Rear Delt Fly Triceps Push Down Shrugs Various Abs Circuit for 5-10 min
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Pull Day (Back and Biceps)
Dead Lift (I only deadlift once a week) Pull Ups T-Bar Rows Lat Pull Downs (Various Grips) Alt Dumbbell Curls Seated Rows (Close Grip) Straight Arm Pull Downs Superset with Cable Bicep Curls Calve Raises (Standing and Seated) interval training
Leg Day Number 2
High Intensity Interval Training **I'll also use these days as rest when needed. Various workouts on the track |