Monday: Push
Warm-up
5-10 Min dynamic warm-up or light jog/walk to raise your body temp to help increase heart rate and lubercate the joints.
I can’t say this enough, no matter how simple some of these movements are, you have to train with HIGH intensity to mechanical failure. Which means try to keep your form perfect through each movement while going to complete failure. Doing this will get the results you want.
All sets below are working sets and DO NOT include the warm up sets.
All rest times are 60-90 seconds unless otherwise noted in the workout.
Workout:
Incline Bench Press 5x8 (2-3 min rest)
Dumbbell Flat Bench 3x12
Standing Barbell Shoulder press 3x8
Incline hammer strength press 3x12
Dumbbell flys 3x20
Standing dumbbell shoulder press 4x12 (each arm)
Dumbbell shoulder raises 3x15
Superset: SS (no rest until each exercises is complete back to back, once completed. Rest 60 seconds and repeat)
SS: Straight bar cable tricep extensions 4x10
SS: Dumbbell skull crushers 4x10