- Aug 15, 2018
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How are everyone's routines? Do we still follow the old bro split or are you advaning to push/pull/legs and small variations in between those days? It's well established now not just in literature, but in practical 'clinical' sense that training body parts twice a week, with less overall volume, but still maximizing intensity, leads to significantly more muscular growth potential than hitting body parts once a week and slaughtering them. I could go on and on with this topic, but will save it for another topic.
For now, I want people to share variations of their push/pull/legs/shoulders and arms/back and hamstrings type days. We can help generate some good content for training and variance to schedules that does some fresh things for members.
So here is one of my push days:
Incline Smith Machine Press 1x6-10, 1x10-15
Nice big chest and control. Use 3-4 second negatives here. Do a thorough warm up prior.
Use deadstops on safeties right above the chest every rep.
Dumbell Press 1x6-10, 1x11-15
Hold contraction for 1 second every rep and use a 2-3 second
negative. The goal here is to really contract the pecs, get a deep stretch, and keep back tight
Seated Machine Incline Chest Press 1x10-15
Use a 3-4 second negative and a 1 sec. pause at the bottom.
Contract up hard and feel those pecs swell up with blood.
Smith Machine Shoulder Press 1x4-8, 1x9-12
Nice big sternum and control. Use 3-4 second negatives here. Do a thorough warm up prior.
Use dead stops on safeties right above he collar bone every rep.
Use only a 70 degree incline and pause at chin level.
Dumbbell Lateral Raise 2x12-15
Hold each rep at the top for 2 seconds. Maintain tension at bottom of repetition and do not relax.
Superset with
Rear Delt DB Raises 1x10-15, 1x15-20
Hold each rep at the top for 2 seconds. Maintain tension at bottom of repetition and do not relax.
Vbar pushdowns 1x8-12, 1x12-15, 1x15-20
Allow the elbows to flare and really squeeze the triceps as hard as possible.
Seated Leg Press Calf Raises 3x12-20
Use a 2 second contraction, 4 second negative and 4 second stretch at the bottom.
Fight to go up on your tippy toes as hard as you can.
I have 2 push, 2 pull, 2 legs, a shoulders and arms, and a back and hamstring days to ensure i'm hitting everything multiple times a week.
For now, I want people to share variations of their push/pull/legs/shoulders and arms/back and hamstrings type days. We can help generate some good content for training and variance to schedules that does some fresh things for members.
So here is one of my push days:
Incline Smith Machine Press 1x6-10, 1x10-15
Nice big chest and control. Use 3-4 second negatives here. Do a thorough warm up prior.
Use deadstops on safeties right above the chest every rep.
Dumbell Press 1x6-10, 1x11-15
Hold contraction for 1 second every rep and use a 2-3 second
negative. The goal here is to really contract the pecs, get a deep stretch, and keep back tight
Seated Machine Incline Chest Press 1x10-15
Use a 3-4 second negative and a 1 sec. pause at the bottom.
Contract up hard and feel those pecs swell up with blood.
Smith Machine Shoulder Press 1x4-8, 1x9-12
Nice big sternum and control. Use 3-4 second negatives here. Do a thorough warm up prior.
Use dead stops on safeties right above he collar bone every rep.
Use only a 70 degree incline and pause at chin level.
Dumbbell Lateral Raise 2x12-15
Hold each rep at the top for 2 seconds. Maintain tension at bottom of repetition and do not relax.
Superset with
Rear Delt DB Raises 1x10-15, 1x15-20
Hold each rep at the top for 2 seconds. Maintain tension at bottom of repetition and do not relax.
Vbar pushdowns 1x8-12, 1x12-15, 1x15-20
Allow the elbows to flare and really squeeze the triceps as hard as possible.
Seated Leg Press Calf Raises 3x12-20
Use a 2 second contraction, 4 second negative and 4 second stretch at the bottom.
Fight to go up on your tippy toes as hard as you can.
I have 2 push, 2 pull, 2 legs, a shoulders and arms, and a back and hamstring days to ensure i'm hitting everything multiple times a week.