Shane Williamson

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Do you struggle knowing what exercises to do on a specific day?
Have a read below and it should give you confidence on putting together your own ‘pull day’ ⬇️

I like this rule of thumb when it comes to a pull day and how to create your own session

- A lat focused pull down
- A upper back focused pull down
- A lat focused horizontal row
- A upper back focused horizontal row
- Rear delt movements
- 2-3 bicep movements working in different positions

There are plenty of back exercises to choose from so here’s just a few, and it should look something like this.

A - Lat focused pull down
1. Lat pull down
2. Hammer strength pull down
3. Cable Lat pull in
(I always recommend one arm per time with lats if possible)

B - Upper back focused pull down
1. Upper back pull down
2. Hammer strength pull down
3. Cable row
(Remember on upper back, protract and retract the shoulder blades)

C - Lat focused horizontal row
1. Machine
2. Cable
3. Plate loaded row
(Again one arm at a time if possible, remembering limited shoulder movement pull elbows in and tight to you)

D - Upper back horizontal row
1. Machine
2. Cable
3. Plate loaded
(Again remembering to protract and retract)

E - Rear delts
1. Machine
2. Cables
3. Dumbbells
(Treat with the same intensity as the previous work)

F. Biceps
This is where I would go a short position and lengthened position and an optional hammer curl

Short position = elbows in front
Lengthened = elbows behind you and slightly curling away from the body
Hammer grip = will hit the brachiallis nicely

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You can dig into this deeper by adding in a hip hinge pattern as part of your pulling work (RDL’s etc)

You could add in pulling movements from under you (eg - t bar rows)

Each person is different

𝐖𝐚𝐧𝐭 𝐓𝐨 𝐖𝐨𝐫𝐤 𝐖𝐢𝐭𝐡 𝐌𝐞? 𝐀𝐩𝐩𝐥𝐲 𝐁𝐲 𝐔𝐬𝐢𝐧𝐠 𝐓𝐡𝐞 𝐋𝐢𝐧𝐤 𝐈𝐧 𝐌𝐲 𝐁𝐢𝐨!

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Do you struggle knowing what exercises to do on a specific day?
Have a read below and it should give you confidence on putting together your own ‘push day’ ⬇️

A, Middle chest press movement (sternal fibres)
1. Db chest press
2. Flat smith machine press
3. Chest press machine
4. BB flat chest press
5. Plate loaded chest press

B, Incline chest press movement (clavicular fibres)
1. Incline db chest press
2. Incline smith machine press
3. Incline plate loaded machine press
4. Incline BB chest press

C, Decline moment chest press (costal fibres)
Now for me this is hugely optional for you as most people don’t need to ‘target’ there lower chest early on in their fitness journey. If you do this movement in your program in my option nothing works better than a dip.
People say a decline bb chest press is good but a dip hugely is more beneficial for the lower chest

D, Shoulder overhead press
1. Shoulder press machine
2. DB shoulder press
3. Plate loaded shoulder press

E, Lateral raise for side delts
1. Db side raises
2. Cable side raises
3. Machine lateral side raise

F, Tricep movement pushing down
1, Plenty of options for this but either a rope or EZ bar of a cable does the job amazingly.
(Pushing down will mainly hit the lateral and medial head of the Tricep) (all 3 will work throughout)

G, Tricep movement pushing above head
1, again plenty of options with a DB or using a cable, I recommend going one arm at a time with this overhead movement

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Very simple layout for you to follow

The chest wants to converge (brings arm across the body) so if you do opt with a barbell / smith machine on either the incline or flat press I recommend that on the opposite movement you do a dumbbell or machine that allows that converge.

This layout allows you to have 3 main movements of flat incline and an above head press with 2/3 isolations depending on if you add in a dip.

With 2-3 sets of each exercise this should be a very good push layout.

Any questions - stick them in my inbox 📥

𝐖𝐚𝐧𝐭 𝐓𝐨 𝐖𝐨𝐫𝐤 𝐖𝐢𝐭𝐡 𝐌𝐞? 𝐀𝐩𝐩𝐥𝐲 𝐁𝐲 𝐔𝐬𝐢𝐧𝐠 𝐓𝐡𝐞 𝐋𝐢𝐧𝐤 𝐈𝐧 𝐌𝐲 𝐁𝐢𝐨!

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Client Event Day w/

We invited as many clients as possible to come and do the ‘Humber Bridge Challenge’ as far as possible in one hour

Some ran it all, some did on and off running intervals and some came for a stroll 🚶‍♀️

It’s to get as many of the gang together as possible

Well done everyone 👏

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Progression, when it comes to the new dumbbells at Total Fitness.

Do you know how to use the dumbbells to their advantage???

Now when we only had the yellow style dumbbells we could only just up in 2.5kg increments anything after the 10kg dumbbells

Whereas now!!

The black style dumbbells go up in 2kg increments after 10kg

So use both the dumbbell versions to your advantage

Example when it comes to progression (use it throughout the whole range 10-50kg)

20kg (yellow or black version)
22kg (black version)
22.5kg (yellow version)
24kg (black version)
25kg (yellow version)
26kg (black version)
27.5kg (yellow version)
28kg (black version)
30kg (yellow or black version)

As you can see from the example there, use that small increase each time, and it will hugely help when it comes to progression.

Hope that helps 👌💪🏼

❗️ T W I N S ❗️

For everyone that knows me, I don’t post personal things on here I save it all for gym life.

But I have met and talked to some amazing people on here that I don’t have on my personal instagram

Me and my wife
Along side our 2 and half year old boy, we are expecting twins, to complete our family. Due early October

👶😀👶