{"id":7034,"date":"2018-05-22T14:11:20","date_gmt":"2018-05-22T19:11:20","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=7034"},"modified":"2021-01-28T10:45:21","modified_gmt":"2021-01-28T16:45:21","slug":"workouts-set-to-promote-muscle-growth","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/","title":{"rendered":"Workouts set to promote muscle growth"},"content":{"rendered":"<p>This week I\u2019m 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.<\/p>\n<p>&nbsp;<\/p>\n<p>For example, this week will look like this:<\/p>\n<p>Monday \u2013 Push Day<\/p>\n<p>Tuesday \u2013 Pull Day<\/p>\n<p>Wednesday \u2013 Leg Day<\/p>\n<p>Thursday \u2013 Push Day<\/p>\n<p>Friday \u2013 Pull Day<\/p>\n<p>Saturday \u2013 Leg Day<\/p>\n<p>Sunday \u2013 Rest Day<\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<p>Today\u2019s push day will consist of the following:<\/p>\n<p>&nbsp;<\/p>\n<p><strong><em>Warm up:<\/em><\/strong><\/p>\n<p>Seated cable fly 3&#215;15<\/p>\n<p>&nbsp;<\/p>\n<p><em><b>Working set:<\/b><\/em><\/p>\n<p>Barbell Incline Bench Press 4&#215;10-12<\/p>\n<p>Dumbbell Bench Press 4&#215;8-10<\/p>\n<p>Barbell Decline Bench Press 4&#215;8-10<\/p>\n<p>Pec Deck Fly 4&#215;12-15<\/p>\n<p>Dumbbell Shoulder Press 4&#215;10-12<\/p>\n<p>Dumbbell Side Lateral Raise 4&#215;10-12<\/p>\n<p>Seated Overhead Dumbbell Tricep Extension 3&#215;12-15<\/p>\n<p>Tricep Cable Rope Pulldown 3&#215;12-15<\/p>\n<p>*<strong>Limit rest to 45 seconds to 1 minute between sets<\/strong>*<\/p>\n<p>&nbsp;<\/p>\n<p>Follow along and enjoy!<\/p>\n<p>&nbsp;<\/p>\n<div class=\"widget-heading--container AuthorSummary-headingContainer\">\n<h3 class=\"widget-heading__title AuthorSummary-heading\" data-gtm-vis-recent-on-screen-507987_411=\"43210\" data-gtm-vis-first-on-screen-507987_411=\"43210\" data-gtm-vis-total-visible-time-507987_411=\"100\" data-gtm-vis-has-fired-507987_411=\"1\">AUTHOR<\/h3>\n<\/div>\n<div class=\"Grid-row\">\n<div class=\"Grid-unit gte-tablet AuthorSummary-gridUnitImage\"><noscript><img decoding=\"async\" class=\"AuthorSummary-img bb-circle-image\" src=\" https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Roy-Montez.jpg \" alt=\"Roy Montez, BeFit Manager\" width=\"100\" height=\"100\"><\/noscript><img decoding=\"async\" class=\"AuthorSummary-img bb-circle-image lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20100%20100%22%3E%3C%2Fsvg%3E\" alt=\"Roy Montez, BeFit Manager\" width=\"100\" height=\"100\" data-src=\" https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Roy-Montez.jpg \"><\/div>\n<div class=\"Grid-unit Grid-unit--stretch AuthorSummary-gridUnitContent\">\n<h4 class=\"AuthorSummary-authorName\"><a href=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/Roy-Montez.jpg\">Roy Montez<\/a><\/h4>\n<p class=\"AuthorSummary-content AuthorSummary-p\">Roy Montez, BeFit Manager<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m 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. &nbsp; For example, this week [&hellip;]<\/p>\n","protected":false},"author":86,"featured_media":7043,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43,117],"tags":[53],"class_list":["post-7034","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit","category-fitness","tag-influencer"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Workouts set to promote muscle growth - Exchange Community Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workouts set to promote muscle growth - Exchange Community Hub\" \/>\n<meta property=\"og:description\" content=\"This week I\u2019m 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. &nbsp; For example, this week [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/\" \/>\n<meta property=\"og:site_name\" content=\"Exchange Community Hub\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-22T19:11:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-28T16:45:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/fitnessbliss-dumbbells.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1400\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Roy Montez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Roy Montez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/\"},\"author\":{\"name\":\"Roy Montez\",\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/#\/schema\/person\/f26df84767531f454b9aa27f6db080e7\"},\"headline\":\"Workouts set to promote muscle growth\",\"datePublished\":\"2018-05-22T19:11:20+00:00\",\"dateModified\":\"2021-01-28T16:45:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/\"},\"wordCount\":173,\"publisher\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/#organization\"},\"image\":{\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/publicaffairs-sme.com\/Community\/wp-content\/uploads\/sites\/5\/2018\/05\/fitnessbliss-dumbbells.jpg\",\"keywords\":[\"Influencer\"],\"articleSection\":[\"BeFit\",\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/\",\"url\":\"https:\/\/publicaffairs-sme.com\/Community\/2018\/05\/22\/workouts-set-to-promote-muscle-growth\/\",\"name\":\"Workouts set to promote muscle growth - 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