This week I have decided to split my workouts in a different manner. As oppose to doing the normal split of chest, back, legs and shoulders with a few additional areas covered, I have decided to op for the push, pull, legs followed by a further push, pull day, after watching a Michael Kory routine. Wow does it make a difference!!
The first push day was very similar to a chest workout however I included a few lateral raises which is a weak area of mine, with incline DB press at 45degrees bring more shoulders into the movement. I finished with a favourite of mine which is standing DB press which I find recruits the core so much and makes the movement much more of a rounded exercise. I felt like I hit this area as a whole a lot more effectively then just solely focusing on chest. The pull day saw me focus on both bring depth and width to my back, but as oppose to super setting a lot of my exercises I concentrated on going heavy, with fewer reps and sets. This worked a treat as my posterior chain rarely gets worked like this, with me waking up the following day with huge DOMS. This had quite an effect on my leg day for some reason. I just didn't feel as strong front squatting, so opted for a high rep day which wasn't pretty with my quads now crying out in pain 48 hours later.
Now with the second push and pull days I broke my shoulder routine in half. My push routine I started off with push press getting up to 90kg for 5 which I was really pleased with and from then on hit the anterior and lateral head of the shoulder. A point to note with lateral raises don't go to heavy!!! If you're swinging them up than they are to heavy. I avoided this by doing them on a seated bench, super setting them with a incline press, this got a almighty pump going. I also used the cables for lateral raises which keeps a constant tension on the muscle fatiguing that head of the shoulder. Cables also featured with a Steve Cook inspired frontal raises with a rope through the legs, making sure you pull the rope apart at the top of the movement. Along with pronated incline flies which stretched the whole area out, my chest and shoulders were in bits, I couldn't even lift my water bottle up!!!!
Second pull day I really wanted to focus on width with my back and include rear portion of the shoulder along with traps. These all blend well as along as you're contracting your back correctly when trying to build width your rear delts and traps are getting a good workout as well. This is exactly what I done with lat pulldowns to begin with, pausing slightly at the bottom of the movement for a full contraction. I targeted the rear delts much like the push workout the day before through DB reverse flies super setting with DB rows off of a incline bench. Performed correctly the upper back around the rhomboids will really be working hard. My favourite super set was using cable bent over rear flies along with cable face pulls. A full stretch of the muscle, along with a pause when fully contracted and this with build a V-shaped back that everyone wants. I finished this off with high single arm pull downs and boy did they finish me off!!
So there you go a new routine that I'm bringing in to my workouts. Always great to mix it up and if you train with a lot of volume, 5-6 times a week it's great as it allows muscle groups that all important 48 hours off. Give it a try and let me know how you get on.
Be sure to check out Michael Kory as this is who I thought of using the idea off of. Plus be sure to follow me on Instagram at jacksfitnessforyou for lots of motivation and recipe advice.
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