Push Day 2
(Week 2, Aggressive Fat Loss Cycle)Day Overview
This session continues to push volume and intensity on pushing muscles, emphasizing overload on chest, shoulders, and triceps. Slightly higher reps and reduced rest to increase metabolic stress, with focus on form and muscle control.
Exercises
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• overhead press
barbell overhead press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Keep core tight, avoid arching back, and focus on shoulder engagement. Rest 60 seconds.
Working Sets:
4
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• Dumbbell Incline Press
To perform the Dumbbell Incline Press, start by setting an adjustable bench to a 30-45 degree incline. Sit on the bench with your back firmly against it and your feet flat on the floor. Hold a dumbbell in each hand at shoulder height, palms facing forward. Engage your core and press the dumbbells upward until your arms are fully extended above your chest. Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the movement. Ensure your elbows are at a 45-degree angle to your body during the press to minimize shoulder strain.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8-9. Use controlled tempo, emphasizing the stretch and squeeze. Rest 60 seconds.
Working Sets:
4
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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. Keep torso upright, pause at bottom for increased tension. Rest 60 seconds.
Working Sets:
3
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Use light weights, focus on slow controlled movement and shoulder isolation. Rest 45 seconds.
Working Sets:
3
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• Cable Tricep Extensions
Cable Tricep Extensions are performed using a cable machine. Stand facing the cable machine with a high pulley attachment. Attach a straight bar or rope to the pulley. Grasp the attachment with an overhand grip, keeping your elbows close to your body. Extend your arms downward by straightening your elbows until your arms are fully extended. Slowly return to the starting position by bending your elbows. Keep your upper arms stationary throughout the movement to isolate the triceps.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Focus on full extension and squeeze at the bottom. Rest 45 seconds.
Working Sets:
3