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!
Roy Montez
Roy Montez, BeFit Manager