Quick Push Workout

As much as I love to stay in the gym, we don’t always have time for 2-hour workouts. There are those days where you have other responsibilities. Since skipping the gym simply isn’t an option, a shorter workout will suffice.

I’m on a push – pull – legs workout program. And today I did a quick push workout. I still got an adequate pump and decent overall volume. But I did cut a few exercises and overall sets.

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Chest, Shoulders, & Triceps Workout

Here’s the quick push workout I did this morning below. It’s extremely simple. And I kept moving, not resting as long between sets.

Chest

  • Incline Bench Press
    • 5 sets x 12, 10, 10, 6, 6
  • Decline Bench Press
    • 5 sets x 12, 10, 10, 8, 8

Shoulders

  • Seated Barbell Press
    • 10 sets x 10 reps

Triceps

  • Rope Pressdowns
    • 4 sets x 12 reps
  • Seated Overhead Extensions (machine)
    • 4 sets x 15 reps

Now that I’ve written this out I guess the workout wasn’t as quick as I thought. It took a little over 35 minutes, which is indeed short for working three body parts. A typical push or pull workout takes me well over an hour.

About Quick Workouts

Seriously, I’m not a huge fan of quick workouts. I prefer high volume workouts, meaning more overall sets and reps. You have to pump blood into the muscle. More volume is a sure way to do that.

But there’s a time and place for everything. And there’s certainly a time for quick workouts. The caveat here is intensity. To me, it’s pointless to do a quick workout just going through the motions. The shorter the workout, the more intense it needs to be. Remember, the goal with any workout is to exhaust the muscle.

That’s the beauty of short, or quick workouts. You’re not concerned about the multiple upcoming sets you have to do. You know you’re only going to be in the gym for a short time so you mentally train harder and with more intensity.

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So the key is intensity. It’s making sure every reps counts. That means you need to feel the burn and force your muscles to do the work. Get in, and get out.

I’ll be back to my normal workout routine tomorrow. It’s my pull day where I’ll train back, traps, and biceps. But I must admit that this morning’s quick workout was indeed an intense one, and I walked out of the gym feeling pumped!

Train with Passion,

Jason

 

 

 

 

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