Push Day 2

(Week 1, Aggressive Fat Loss Cycle)
Back to Program

Day Overview

This session intensifies push muscles with increased volume and slightly higher reps to promote fat burning and muscular endurance. Focus on strict form and controlled tempo to maximize stimulus.

Exercises

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8. Focus on full range and controlled eccentric. Rest 60 seconds.

    Working Sets:

    4

  • • 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 and avoid momentum. Rest 45 seconds.

    Working Sets:

    3

  • • 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. Lean forward slightly for chest emphasis. Rest 60 seconds.

    Working Sets:

    3

  • • Barbell Front Raise

    Stand upright with feet shoulder-width apart, holding a barbell with an overhand grip, hands slightly narrower than shoulder-width. Keep your arms straight and lift the barbell in front of you to shoulder height, keeping your palms facing down. Avoid using momentum; lift with control and pause briefly at the top. Lower the barbell slowly back to the starting position. Maintain a slight bend in the elbows throughout the movement and keep your core engaged to prevent swinging or leaning backward.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 8. Keep movement controlled and avoid momentum. Rest 45 seconds.

    Working Sets:

    3

  • • Cable Overhead Tricep Extension

    To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 8. Focus on full extension and controlled negative. Rest 45 seconds.

    Working Sets:

    3

Back to Program