Push
Exercises
Incline Bench Press (Smith Machine)
Flat bench. Alternate with overhead press for first workout First workout 4x5 reps, 1x5+ AMRAP If second workout 3x8-12 reps
5 sets
3-5 reps
Rest 3min 0s
_Shoulders_thumbnail@3x.jpg)
Overhead Press (Barbell)
Alternate with bench for first workout First workout 4x5 reps, 1x5+ AMRAP If second workout 3x8-12 reps
5 sets
4-11 reps
Rest 3min 0s
Incline Bench Press (Dumbbell)
8-12 reps
3 sets
7-8 reps
Rest 2min 30s
Triceps Pushdown
8-12 reps
3 sets
19 reps
Rest 1min 30s
Single Arm Lateral Raise (Cable)
Put 1 hand on cable bar and raise cable infront of you. 15+20 reps
3 sets
19 reps
Rest 1min 30s
Triceps Extension (Cable)
8-12 reps
4 sets
16-18 reps
Rest 1min 30s
Chest Fly (Machine)
8-12 reps
4 sets
11 reps
Rest 1min 30s
Lateral Raise (Dumbbell)
15-20 reps
3 sets
16 reps
Rest 1min 30s
_shoulder_thumbnail_@3x.jpg)
Shoulder Press (Machine Plates)
Week A
3 sets
5-6 reps
Rest 1min 30s
Single Arm Landmine Press (Barbell)
Week B
3 sets
5 reps
Rest 1min 30s
Seated Palms Up Wrist Curl
Non seated arm on bench wrist curl
3 sets
12 reps
Rest 1min 30s
Behind the Back Bicep Wrist Curl (Barbell)
Dumbells front curl slow
3 sets
12-15 reps
Rest 1min 30s
_thumbnail@3x.jpg)
Crunch (Machine)
2x a week
3 sets
10-12 reps
Rest 1min 30s
Leg Raise Parallel Bars
2x a week
3 sets
12-14 reps
Rest 1min 30s
Towel Hold
10 sets
Rest 35s