I have felt a little bored with my workouts recently – which is usually the case after a 14-16 week contest prep of doing the same thing basically over and over – so I have started to switch a few things up. I’m still in the process of deciding what I’m going to do exactly, but the main thing is going to be to mix it up and have fun and keep things interesting. We all get bored of the same thing over and over, right? I’m no different 😉

This week I added a few push/pull workouts to my routine. Stay tuned for more, I am going to start to experiment and try some new things I think you all will find interesting to add to your own programs 🙂

 

SUPERSET: PUSHUP/DUMBBELL LATERAL RAISE
SETS:4
REPS: 15/15
REST PERIODS: 15 seconds

 

SUPERSET: SMITH MACHINE INCLINE PRESS/ALTERNATING DUMBBELL FRONT RAISE
SETS: 3
REPS: 15•12•10/15
REST PERIODS: 45-60 seconds

 

 

SUPERSET: MACHINE CHEST FLYE/BARBELL SHOULDER PRESS + BEHIND THE NECK PRESS COMBO
SETS: 3
REPS: 15/10•8•7 (*10 behind, 10 in front,8 behind, 8 in front,7 behind, 7 in front (alternate)
REST PERIODS: 45-60 seconds

 

 

SUPERSET: ROPE PUSHDOWN/ARNOLD PRESS
SETS: 3
REPS: 15/10
REST PERIODS: 45-60 seconds

 

 

SUPERSET: ONE ARM CABLE LATERAL RAISE/ONE ARM DUMBBELL OVERHEAD TRICEPS EXTENSION
SETS: 3
REPS: 15/15
REST PERIODS: 45-60 seconds

 

THE WORKOUT
(Click to enlarge)

pushsupersetwkt