Push Day 1
(Week 1, Aggressive Fat Loss Cycle)Day Overview
This session targets the chest, shoulders, and triceps with a focus on compound lifts to maximize calorie burn and muscle engagement. The exercises are arranged to progressively fatigue the muscles, with a mix of pressing movements and accessory work to ensure balanced development and fat loss.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, increasing to RPE 10 on the last set. Rest 60 seconds between sets. Focus on controlled eccentric and explosive concentric to maximize muscle activation and metabolic stress.
Working Sets:
4
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• Cable Rear Delt Fly
Use a cable machine to perform a rear delt fly, isolating the shoulder blades.
Prescribed Sets:
3 sets of 10-20 reps. Keep pushing each set until you reach near failure at rpe 9-10.
Working Sets:
3
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Focus on leaning forward slightly to emphasize chest activation. Rest 60 seconds.
Working Sets:
3
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Keep movement controlled to maximize deltoid engagement. Rest 45 seconds.
Working Sets:
3
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• Tricep Rope Pushdowns
To perform tricep rope pushdowns, begin by attaching a rope handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing each other, and step back slightly to create tension in the cable. Keep your elbows close to your body and your upper arms stationary. Push the rope down by extending your elbows, separating the ends of the rope as you lower it. Continue pushing down until your arms are fully extended, then slowly return to the starting position while maintaining control. Ensure that your torso remains upright throughout the movement and avoid using momentum.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Focus on full extension and controlled negative. Rest 45 seconds.
Working Sets:
3