Thursday: 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:
Push-ups 150 total
Dips 3xfailure (bodyweight)
Incline bench press 3x15
Hammer strength shoulder press 3x15
Rope Cable Face pulls 3x10
Seated Dumbbell rear delt flys 3x15
Single arm cable tricep extensions 3x15 (each arm)
Dumbbell overhead tricep extension 3x10