I know it can be hard to figure out a good weekly gym routine split that works for you and that you like. But once you figure that out it makes things 10x easier.
August 2017
I’ve always been one of the skinner guys growing up during football, basketball, track, and cross country. But I didn’t really like the way that I looked and always being called skinny so that’s when I started to go to the gym. I remember the first time starting my fitness journey back in 2018. It was a rough start but was worth it to me.
Over the years I learned what works best for me and the split that works best for me and I’ve tried a bunch.
I do a push, pull, leg split. So the first day which is push day I do chest, shoulder, and biceps. On pull, I do back, rear delts, and triceps, and for leg day I split it every other time. So one day ill do more quad-focused and then the next day I have legs I do more hamstring-focused movements.
Working out has also helped me look better in my opinion while styling clothes like some of my favorite shorts.
This is going to be a new series here where I go over what I do each workout. Today I will be going over my complete push day gym routine.
July 2021
Warmup
So the first thing that I do is warm-up to get my blood flowing and my muscles warm. I’ll usually get on the bike for about 10 minutes. Then ill do my dynamic and mobility warmup. For these, I do a quick 2 min mobility work that I found on youtube by Shona Vertue.
Compound Exercises
My first exercise is Bench press. I like to do all of my compound movements first. So for the bench, I do 4 sets of 12,10,8,6 and increasing the weight each time.Â
After that, I go into my incline bench press where I do 4×10 at the same weight.
Next, I start to go into my shoulder work so I do an overhead press with a barbell or on the machine depending on how I’m feeling that day. For these, I do 4×12 at a decent weight.
Then I go into my dips to hit the lower chest and triceps at the same time. For these, I like to do 3 to 4 sets each to failure. And each week I try to increase how many that I do.
Shoulder Exercies
I like to do my lateral raises next to hit more shoulders. Try to keep the weight light for these so that you can control the weight up and go down
Tricep Exercises
Lastly, I like to finish with a tricep push down on a cable machine and ropes. Personally, I like to take little rest for these and do 4×15.
Sometimes I like to stretch after but usually, I don’t. And that’s basically it for my push day If I was any help for please share this with others that might find this helpful. Also, stay tuned for the next one which will be my full pull day gym routine.
