Push split workout

PUSH WORKOUT:

1.INCLINE DUMBBELL PRESS
☻3 Work sets: 5, 6, 8 reps
☻1.5 min breaks b/w warmup sets - 7@40% 5@60% 3@80% of 1st set weight.
☻Your first work set will be for 5 repetitions.
☻You will then reduce the weight by 10%, rest 3 minutes and perform your second set for 6 reps.
☻You will then reduce the weight by 10% again, rest 3 minutes and perform your 3rd set for 8 reps. Repeat 8 reps at same weight for 2 more sets but with 2min breaks

2.STANDING MILITARY PRESS
☻3 Work sets (with 3rd as Rest/Pause): 8-12 X 2, 8-12 + (to failure) + (to failure) + (to failure)
☻1.5 min breaks b/w warmup sets - 7@40% 5@60% 3@80% of 1st set weight.
☻8-12 reps per set for 3 sets with 2 min rest☻
☻After 3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.☻

3.PISTOL SQUATS
☻3 sets of 1-3 reps per leg. Do Left leg first!!
☻Progressions
☻1. Bodyweight Squat, Feet Shoulder Width, Full Range-of-Motion
☻2. Bodyweight Squat, Feet Together, Full Range-of-Motion
☻3. Pistol Squat, Bottom Position Hold, Grab Onto Pole
☻4. Pistol Squat, Eccentric on One Leg, Concentric on Two Legs, Grab Onto Pole
☻5. Pistol Squat, to a Box
☻6. Pistol Squat, Assist with a Band (Around Hips)
☻7. Pistol Squat, Counterbalance With a Weight
:Use a 10-20lb weight (dumbbell, kettlebell, or weight plate) to counterbalance your hips as you perform a full pistol. Gradually progress to a lighter weight.
☻8. Pistol Squat, Stand on Box, Free Leg Vertical:
Stand on a box tall enough so that your free leg can remain vertical. Progress towards a lower box, thus increasing the amount of hip flexion in the free leg.
☻9. Pistol Squat, Elevate Heels
:tiny weight plate under your heels. This decreases the amount of ankle dorsiflexion needed to squat all the way down.
☻10. Pistol Squat

4.SIDE LATERAL RAISES
☻8-12 reps per set for 3 sets with 2 min rest
☻After 3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.

5.TRICEPS PUSHDOWN - ROPE ATTACHMENT
☻6-10 reps per set for 3 sets with 2 min breaks

6.VSITS, 7.PLANKS (described in Pull workout)

Pull split workout

I’ve been getting a lot of emails on my body recomp protocol, so here it is:

PULL WORKOUT:

1.WEIGHTED PULL UPS
☻3 Work sets: 5, 6, 8 reps
☻1st warmup set == 1/4 of your expected working set weight (bodyweight + weight) for 7 reps.
☻2nd warmup set == 1/2 of your expected working set weight (bodyweight + weight) for 5 reps.
☻3rd warmup set == 3/4 of your expected working set weight (bodyweight + weight) for 3 reps.
☻1.5min break b/w each warmup set, and before 1st work set.
☻After each work set decrease the weight by 10%. For chin ups use your total weight (bodyweight + additional weight) when determining 10%.
☻3min break b/w work sets.

2.SUMO DEADLIFT
☻3 Work sets: 5, 6, 8 reps
☻1st warmup set == 1/4 of your expected working set weight for 7 reps.
☻2nd warmup set == 1/2 of your expected working set weight for 5 reps.
☻3rd warmup set == 3/4 of your expected working set weight for 3 reps.
☻1.5min break b/w each warmup set, and before 1st work set.
☻Reduce weight by 10% between work sets with 3min rest between sets.

3.BENT OVER LOW-PULLEY SIDE LATERAL
☻Target 8 - 12 reps for 3 sets with same weight with 2min breaks. Increase weight (2.5kg) when all 12 reps in 3 sets done with ease (don’t factor in rest-pause)
☻3rd set (rest-pause) take 15s break before reps to failure; then repeat twice.
☻Supinated grip throughout range.
☻Hold body parallel to ground (keep shoulders level) while bent at hips and knees

4.FLEXOR INCLINE DUMBBELL CURLS
☻6-10 target reps for 3 sets with same weight with 2min breaks. Increase weight (2.5kg) when all 12 reps in 3 sets done with ease.
☻Use strict form

5.ONE HANDED TOWEL HANG
☻Wrap towel around chin-up bar; bring both ends of towel together, and grip with one hand.
☻Aim for 1 min holds per side (time: 3 min per ‘rep’, for 2 reps), but stop when painful, and switch hands.
☻Keep track of timed holds
☻Perform two sets.
☻Rest 1 min between hands/sets.

6.V-SIT
☻Aim for 1min while keep legs straight at 30-40’ angle

7.PLANK
☻1st rep facing ground, 2nd facing left, 3rd facing right side.