Workouts set to promote muscle growth

This week I’m starting a new workout split consisting of alternate pushing and pulling exercise days followed by a full lower body day. The thought behind this split is to have dedicated days more than once a week for your primary and secondary muscle groups that you will be training.

 

For example, this week will look like this:

Monday – Push Day

Tuesday – Pull Day

Wednesday – Leg Day

Thursday – Push Day

Friday – Pull Day

Saturday – Leg Day

Sunday – Rest Day

 

Today’s push day will consist of the following:

 

Warm up:

Seated cable fly 3×15

 

Working set:

Barbell Incline Bench Press 4×10-12

Dumbbell Bench Press 4×8-10

Barbell Decline Bench Press 4×8-10

Pec Deck Fly 4×12-15

Dumbbell Shoulder Press 4×10-12

Dumbbell Side Lateral Raise 4×10-12

Seated Overhead Dumbbell Tricep Extension 3×12-15

Tricep Cable Rope Pulldown 3×12-15

*Limit rest to 45 seconds to 1 minute between sets*

 

Follow along and enjoy!