My Workout - Pull Day
I workout 3 times a week. When you're new to working out it's probably best to stick to a full body workout (I will cover these later on) But I follow a well known split known as PPL (Push, Pull, Legs) It's a fancy way of saying that I workout my Chest, Shoulders and Triceps on a Monday, Back and Biceps on a Wednesday and my Legs on a Friday.
The reason I do this split is because it's simple, It's easy to follow and I'm a huge fan of a system that makes anything simple. It makes it easy to follow for people who are new to the gym and it gives me more space to make any adjustments based on what's available in the gym. I like having plans but sometimes the "bros" taking over the free weights is all too common.
Warm Up:
There are two things that you can do for a up. The aim of a workout is for you to prepare your body for the exercise you're about to perform. You want to use your full body to prepare the whole body, so either going on the rowing machine or the cross trainer for 5 - 10 minutes should suffice.
Stretching should be part of any workout - I always do dynamic stretches for what body parts I'm about to workout. It's easier to stretch your shoulders and your chest before a workout than it is for your back but if you feel like your body is limber enough then you're good to go.
Before I get into the workout, I train for hypertrophy, if you're trying to get stronger then you might want to change the rep-ranges that you use. 3-6 for strength, 8-12 for hypertrophy and 15+ for endurance.
Bent Over Barbell Rows - 3 sets of 8-10 reps
Low Cable Rows - 3 sets of 10 reps
Lat Pull Downs - 3 sets of 10 reps
Face Pulls - 2 sets of 15 reps
Seated Bicep Curls - 3 sets of 10 reps
Heavy Hammer Curls - 3 sets of 8 reps.
Pull day is my favourite day at the gym and it's very important to focus on these movements. Your back is important so look after it. Having a strong back means improved posture. It's easy to neglect training your back properly. A lot people will want to focus on the "Fun" lifts like Deadlifts and Bench Press - but it's also important to isolate these parts of your body and focus on them sometime.
Bent Over Barbell Rows - 3 sets of 8-10 reps
Low Cable Rows - 3 sets of 10 reps
Lat Pull Downs - 3 sets of 10 reps
Face Pulls - 2 sets of 15 reps
Seated Bicep Curls - 3 sets of 10 reps
Heavy Hammer Curls - 3 sets of 8 reps.
Pull day is my favourite day at the gym and it's very important to focus on these movements. Your back is important so look after it. Having a strong back means improved posture. It's easy to neglect training your back properly. A lot people will want to focus on the "Fun" lifts like Deadlifts and Bench Press - but it's also important to isolate these parts of your body and focus on them sometime.
Make sure that you have fun and train sensibly.
#beahero
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