28d • General discussion
Quick Push Programming
Really having fun with programming Push Pull Leg Splits but really trying to optimise how we tackle muscle growth whilst being as efficient as possible. Here is a quick template I’ve been following to get the most out of my shorter chest focused sessions in between training clients:
Pre-exhaust: High to low Cable fly 3x10-12
Incline Focus: Dumbells or Smith Machine 2-3x7-11 (1-2 Reps in Reserve)
Tricep Movement: Dip or Single Arm Pushdown
Secondary Fly: Pec Deck 2x Failure
Shoulder Iso: Cuffed Cable Lateral Raise 2x 10+ (1 RIR)
5 Movements with a mixture of compounds and isolation, focus on two ‘best sets’ per exercise and take your sets close to failure with good tension on the working muscles.
Enjoy and let me know what you think!
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Quick Push Programming
