2 day split push workout

2 day split push workout

The most time efficient workout there is for advanced bodybuilders is my 2 day super-setting split! [IMHO]  Lately I have been really, really busy and have had to use all my tricks to keep in shape.    This push workout hits quads, pecs, triceps, and shoulders and crams 36 sets into an hour without sacrificing intensity. See also the 2 day split pull workout.

Superset 1

  • dumbbell flys
  • hex bar deadlift
  • dumbbell shoulder side raise
  • skull-crushers

The order of the exercises is important, not arbitrary.  Notice we start with pecs but the next exercise is quads which lets the pecs rest.  After quads comes shoulders letting the legs rest.  After shoulders we finish off with the small triceps muscle.  We do all four exercises listed in a row without rest, then go back and do the “circuit” two more times so that when we are done with this superset we have done each exercise three times for a total of 12 sets.

Superset 2

  • dumbbell press
  • hex bar deadlift
  • seated dumbbell military press
  • cable triceps rope pushdown

Again note the order.  We start off with the big pec muscle and while it is resting we workout the quads.  As the quads are resting we head back up to the upper body and hit the shoulders and then finish off by nuking the triceps with a triceps rope press down.  Note that it is unlikely you will use these exercises, in fact, I suggest you dont.  The only reason I am doing hexbar deadlifts again is that I workout at home and this is the only exercise I can do without causing my knee to hurt.  If you have healthy knees and workout at a gym I would use squats, leg press or some other great exercise.  Again, we do all four exercises listed in a row without rest, then go back and do the “circuit” two more times so that when we are done with this superset we have done each exercise three times for a total of 12 sets.

Superset 3

  • hex bar deadlift
  • punching pushups
  • ring dips
  • shoulder plate front raise

Note that I have done the same quad exercise in all three supersets, this is stupid … unless you have no other options as I don’t.   If you have healthy knees and workout at a gym I would use squat variants, leg press or some other great quad exercise.  In this third superset, instead of a heavy pec exercise I have chosen to do a ballistic type exercise, aka plyometrics.  I like throwing these in once in awhile to mix things up.  Again, we do all four exercises listed in a row without rest, then go back and do the “circuit” two more times so that when we are done with this superset we have done each exercise three times for a total of 12 sets.

Rest

You will note there is no rest in this workout, THAT is why its time efficient!  Most people at gyms are lucky to get in 12 or 16 sets in an hour but this workout gets in 36 sets in that same time.  Results are proportional to workout volume in my experience.  If you want maximum results with a minimum of workout time they you have to do away with the beloved rest.  The only ‘rest’ you get is when you are arranging the equipment for the next superset of 4 exercises, otherwise, its lift, lift, lift, lift, repeat 2 more times.  I know a lot of people love chatting between sets, checking facebook posts between sets, or playing with the latest snapchat filters between sets.  You can still get results with that kind of rest between sets BUT it takes a lot more gym hours per week!  If you have that luxury, that is awesome!  If you dont, here is a way you can compress 5 hours of gym into 2.5 hours without sacrificing any gainz.

The Workout Cycle

So here is what this workout cycle looks like optimally with a 5 day repeating schedule:So here is what this workout cycle looks like optimally with a 5 day repeating schedule:

If you have even less time available you can do a 7 day repeating cycle:

  • Monday – PUSH workout
  • Tuesday – cardio
  • Wednesday PULL workout
  • Thursday – cardio
  • Friday – cardio
  • Saturday cardio
  • Sunday – cardio
  • [repeat]

 

2-day-split-push

 

2-day-split-push-workout