Push Day 1

(Week 2, Aggressive Fat Loss Cycle)
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Day Overview

This session targets the chest, shoulders, and triceps with a focus on high volume and intensity. Compound presses are prioritized to stimulate maximum muscle recruitment, followed by accessory movements to exhaust the muscles and promote hypertrophy. Rest periods are kept moderate to sustain intensity.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, progressing to RPE 9-10 on the last. Rest 60 seconds between sets. Focus on controlled descent and explosive press to maximize muscle engagement and metabolic stress.

    Working Sets:

    4

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8-9. Use a controlled tempo, emphasizing the stretch at the bottom and explosive push. Rest 60 seconds. This targets upper chest and shoulders for balanced development.

    Working Sets:

    4

  • • 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. Keep torso upright to emphasize triceps, and pause briefly at the bottom for increased tension. Rest 60 seconds.

    Working Sets:

    3

  • • Dumbbell Overhead Press

    Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.

    Prescribed Sets:

    Perform 3 sets of 8-10 reps with an RPE of 8. Maintain strict form, avoid arching the back, and focus on shoulder engagement. Rest 60 seconds.

    Working Sets:

    3

  • • cable pushdown

    triceps pushdown with straight bar

    Prescribed Sets:

    Perform 3 sets of 12-15 reps with an RPE of 8. Use a controlled tempo, focusing on full extension and squeeze at the bottom. Rest 45 seconds.

    Working Sets:

    3

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