Today’s post is short and sweet, following on from my last post covering day one of my new, low volume, high frequency split.
I’ll cover the programming for the workout as a whole in a final post at the weekend. For now, I’ll just detail the workout I followed last night.
Overall, it was a pretty solid session, especially for a first run through. Balance seemed about right, although I found the single leg box steps left me feeling like more was needed for the legs, but I was also nowhere near my capacity there, so I’ll reserve judgment on that one until we’re working harder.
Here’s the workout:
A1: Facepulls 3 x 8-12
A2: Pallof press 3 x 12-15
B: Single arm DB floor press 7, 7, 14
C: DB box step-up 3 x 8-12 (per leg)
D: Chest supported row 10, 6, 15
E: Cable side lateral 2 x 20-25 (each side)
F1: DB curl 3 x 8-12
F2: Cable pushdown 3 x 8-12
Rest intervals were 60 seconds or thereabouts, and the whole program was under an hour. Warmup sets are not included in the above, and I tend to run through two to three sets per exercise, depending on the body part.
Drop me a line if you have questions or comments.