I’ve been meaning to post my new workout schedule. I’m training everything within 4 days (I believe I’ve stated this in other posts but I’ll go over it again). This means each muscle will be training every 4-6 days instead of having a full 7 day rest before training again. This may sound like over training to some but I’ve always gotten solid results from this.
Jason’s Workout Schedule
Day 1: Chest and triceps
Day 2: Legs
Day 3: Shoulder and traps
Day 4: Back and biceps
I also want to also post this morning’s workout which was chest and triceps (the 2nd one for this week). I hit chest and triceps on Monday so the way my training schedule is I hit them again this morning. Feels good to get a chest workout twice in one week!
Dumbbell Press: 6 sets x 15, 15, 12, 10, 8, 22 reps
Incline Barbell Press: 4 sets x 12, 10, 7, 20 reps
(final set was a drop set)
Cable Crossovers: 6 sets x 10-15 reps
(20 second rest periods)
Hammer Strength Incline Press: 3 sets x 12-15 reps
– superset with –
Pec Dec Flyes: 3 sets x 8-10 reps
Cable Pushdowns: 4 sets x 20 reps
Lying Dumbbell Extensions: 4 sets x 10, 10, 10, 20 reps
Single Rope Pushdowns: 3 sets x 20 reps
The two main workout techniques you’ll see that I used for this morning’s chest and triceps workout are the high rep sets on the final set for some exercises and the few rest-pause sets. Rest-pause was usually 2 sets in one until I hit a certain amount of reps (or rather, within a specific range as the sets were done until failure). I also had a superset in there. The goal is to increase intensity.
I plan to continue with 4 day training split for a while. I do have some morning appointments coming up within the next few weeks so that may cause me to miss a day in the gym. Perhaps I can throw in that make-up workout on the weekend unless I feel that extra day off is needed for recovery.
Train with Passion,