Jason’s Push Day 2: Push – Pull -Legs
This morning started my 2nd cycle of my new push – pull – legs workout routine. So I hit another session of chest, shoulders, and triceps. The first push day I went a little heavier and my reps ranged between 6 and 10. For my second push day of the week I wanted to go with higher reps and go for the pump.
The exercises of this morning’s push workout were still very basic muscle builders. And it’s sometimes difficult to not go heavy with basic dumbbell and barbell exercises. But knowing i had already gone heavy on these body parts earlier this week I knew I needed to switch things up and shock the muscle. So my reps were between 12-15.
Push Workout 2: Chest, Shoulders, and Triceps
Incline Dumbbell Press: 4 sets x 15 reps
Bench Press: 3 sets x 15 reps
Dumbbell Flyes: 3 sets x 15 reps
Rear Lateral Raises: 4 sets x 12 reps
– superset with
Front Raises: 4 sets x 12 reps
One-Arm Overhead Dumbbell Extensions: 4 sets x 12 reps
Dips: 5 sets x 20 reps
For each exercise I chose a weight that I felt I could get 12-15 reps with and stayed with that weight. Again, this workout wasn’t about strength or heavy weights. It was more about pumping more blood into the muscle and shocking the muscle with these higher reps after going heavier earlier in the week. Since I was using lighter weights I kept my rest periods short between sets, about 45 seconds.
I also hit some calves and cardio at the end of this workout. Tomorrow I’ll be doing a high rep pull workout which will include back, traps, and biceps. After that it’s one more leg day, which I’ll do Saturday or Sunday. I plan on staying with the push – pull – legs workout routine for about 3-4 weeks, or until I feel it’s time to change it up.
Train with Passion,