Well, ladies and gentlemen, we are back. It’s been a long minute but I am motivated at the moment, and I’ve waited too long not to commit to what I want to do. But here I am, I am committing to 3 months of weekly blog posts, bodybuilding progression, and workout/ training splits.
Although this may not seem like much, I have to start somewhere.
So this is the start, a chest, and back workout. I began this split last week after getting bored with my previous workouts.
- Warm-Up
- Incline Bench
- Cable Row
- Decline Bench
- Lat Pulldown
- Upper Cable Flys
- Bent Over DB Row
- Lower Cable Flys
- Roman Chair Back Extensions
- Machine Chest Flys
- DB Pullover
Each exercise was done with a set/ rep count of 3×7-12*. Why 7-12 reps? For my personal preference and progressive overload, I shoot for 7-12 reps. If I can surpass 12, I add weight and go again. My rest is between 1-3 minutes.
For many people who are in the gym 3+ times a week, this may seem like an odd workout. The total load was around 27,000lbs for the whole workout. I like this because long term, I don’t want insanely high loads on my joints.
So that’s it! This is my first chest workout of the week. Next week I’ll be dropping my arm day, also newly created. Stay Tuned!
*3 sets of 7 to 12 repetitions per exercise.