Saturday- Push day

Pre Training 

Saturdays can be manipulated however you feel comfortable. If you're upper body is too sore to do a push day go ahead and try a pull day or maybe another lower body day. Use Saturdays to hit lagging body parts again throughout  the week to incorporate more blood flow into that muscle group. Increasing the blood flow will bring nutrients to those lagging body parts and help recovery as well as over all growth. 

If you are not fully recovered at all or feel drained give your CNS a break and take two consecutive rest days. 

Training- Push/Upper Body

 Before completing the push day make sure you are properly warming up your shoulders and neck as you should before any upper body movement. Push days on Saturdays should focus on blood flow and more high rep movements focused on form as you will be benching again on Monday.

Training- Saturday Push Day

Start of by completing dumbbell shoulder press 3 sets of 15+ reps. If you  did dumbbell shoulder  press  on Thursday for  shoulders change a barbell press for today. 

Next completely barbell bench press for reps around 65% of your max. Stick to doing 3-4 sets of 10-12 reps. Doing shoulder press first will properly warm  your shoulders and upper body for the barbell presses. next you will be incorporating incline bench press. If you did dumbbell  for chest  on Monday while incline, use barbell today and vice versa. 

Next you will do a very light super set of  front/ side raises. Do 3-4 sets with 25+ reps for each set. Then  you can start incorporating a couple exercises for arms. 

Start with dumbbell skull crushers for 5 sets of 20+ reps. This exercise should be different than the barbell  skull crushers completed on a  normal arm day.

Lastly do standing alternating dumbbell curls with light weight. Complete a total of 5 sets each set completing 20-25 reps. 

If you don't feel completely recovered before completing the push day make sure you use even lighter weights. 

I believe for the best results every other Saturday you're switching your workouts from upper body to lower body. I will make another post on how a lower body/ pull day looks on Saturdays compared to the push/ upper body Saturday.

Alternating Saturdays workouts will give your body ample amount of time to recover. Around 72 hours your muscles for each group should be close to fully repaired or ready for more workload.