- Nov 4, 2020
- Reaction score
Like this push pull mixing back with triceps and chest with biceps. Got to start doing legs twice a week too.Mon - legs, shoulders
Tues - back, triceps
Wed- chest, biceps
Thur - off
Fri - legs, core, arm pump
Sat - chest, back
I knocked my working sets on the large muscle groups down to 3 each session with rep ranges of 8-12, with the smaller muscle groups I usually working in the 4-5 set range and aiming for 12-15 reps (sometimes 20).
I am enjoying the higher rep ranges with moderate weights; getting results with minimal joint pain. I also superset 2-3 movements and run the entire workout as circuit training style so I am getting some cardio in without dedicating another half hour post workout. I’ll probably maintain this regimen through the summer then go to a 3 day push pull leg routine with heavier loads and less reps in the fall winter season.
I don’t do deadlifts anymore, sometimes I use rack pull method and I stopped using the trap bar for shrugs (use straight bar now) because there is too much sway and I think it was the cause of my shoulder bursitis recently which put my workouts on hold for a couple weeks and pissed me off greatly.
so the trap bar is pretty much useless to me now, my wife used to use it for deadlifts but the handles were too far for her to perform the movement safely too so... yeah the trap bar is pretty much useless to us now. Lol