Push Day 1

Jason’s Push Day 1: Push – Pull -Legs

315 lb Bench PressThis morning was my first workout of my new Push – Pull – Legs workout routine. I usually do this type of workout for a few weeks about 2-3 times a year. It’s simple. Push day is chest, shoulders and triceps. Pull day is back, traps, and biceps. And of course leg day, well, you get it. One of the elements I like most about the push – pull – leg workout plan is it allows you to hit each muscle much twice a week. Most of you know I’m not a fan of giving the muscle an entire week to rest.

This is my first push workout of the week. My push days will be Mondays and Thursdays. Mondays will be heavy weights in the 6-10 rep range and ¬†Thursdays I’ll be in the 12-15 rep range. The exercises will also be different. In fact, I don’t have a set plan for the exercises. This part of my training is by instinct, how I feel, and what equipment is available. I’ll always start my heavy days with a compound exercise though.

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Push Workout: Chest, Shoulders, and Triceps


Bench Press: 4 sets x 6-8 reps (triple drop set on final set)

Hammer Strength Chest Press: 4 sets x 8-10 reps

Incline Dumbbell Flyes: 3 sets x 10 reps


Lateral Raises: 3 sets x 8-10 reps

Hammer Strength Shoulder Press: 4 sets x 6-8 reps


Skull Crushers: 4 sets x 8 reps

Triceps Pushdowns: 3 sets x 8-10 reps (triple drop set on final set)

Basically I’m doing 3 exercises for my largest body part which is chest. I then pick 2 exercises for the body parts that follow, which is shoulders and triceps. By doing this workout twice a week you get more overall volume for each muscle during the week (ex: Monday and Thursday will equal 6 total chest exercises).

Even though my training volume isn’t high for any given muscle group for one workout I’m still getting a really good pump. Knowing that my volume isn’t as high as I prefer I have a tendency to train harder and make the most of those exercises. I plan on posting my first pull day tomorrow so stay tuned!

Train with Passion,


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