This week started out with some really intense workouts and I wanted to share them with you. So I’m including these in the same post. Monday was my back day and this morning was chest day.
I’m still on the ‘2 working sets’ high intensity workout kick. My guess is I’ll stay on this workout program for several more weeks. Or at least until I feel I need to deload.
I’ve been training back on Mondays for quite some time. This works out great as Mondays are typically ‘International Chest Day‘ in most gyms. So I’m somewhat doing this the opposite from the crowd, which means the equipment I need is more apt to be available. 🙂
Monday – Back Day Workout
Rows (plate-loaded): 2 x 8, 6*
Lat Pulldowns: 2 x 10, 8*
Hammer Strength Low Rows: 2 x 10, 8
Hammer Strength High Rows: 2 x 10, 8
Seated Rows: 2 x 11, 9*
Cable Pullovers: 3 x 15
* Drop set on final set
Tuesday – Chest Day Workout
Bench Press: 2 x 8, 5*
Incline Bench Press: 2 x 8, 6
Cable Flyes: 2 x 12, 10*
Dumbbell Press: 2 x 8, 7*
Lower Cable Flyes: 3 x 12
* Drop set on final set
Warm Up Sets and Stretching
I want to go over my usual warm up sets as that’s important for getting the flood flowing and preventing injury. I generally perform three sets of anywhere from 12 to 20 reps. I do this for both back day and chest day, and pretty much everything else. For legs, I’ll do even more.
I’ve recently started paying more attention to stretching after my workouts and I’m noticing a difference in muscle growth as well as reduced soreness. Like this morning, after my chest workout I spent about 5 minutes or so stretching my pecs. I did the same yesterday on back day. Stretching is often overlooked and I was guilty of this for years.
Intense Back Day and Chest Day
My workouts have been extremely intense. I would say they’re shorter, and they are somewhat quicker. I’m only doing two sets. But at the same time I’m giving myself adequate rest between sets, especially on the heavier compound movements.
I’m going heavy, specifically on back day and chest day. I try not to go below six reps though. And of course I’m getting those extra reps and time under tension when I do drop sets. I incorporate drops on over half of the exercises on the final set.
I did hit my cardio after back day and chest day. Cardio is mandatory for me. I know some people say they don’t need it but your heart is a muscle too. I keep it light since my workouts are so intense. A steady 30+ minutes works well for me.
Train with Passion,