Push
(Week 3, Aggressive Fat Loss Cycle)Day Overview
This push day continues to push volume and intensity with advanced techniques like drop sets and supersets to maximize fat-burning stimulus. Focus on explosive movements and strict form to target the chest, shoulders, and triceps, ensuring muscular fatigue and metabolic stress.
Exercises
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• Flat Barbell Bench Press
Lie flat on a bench with feet firmly on the ground. Grip the barbell slightly wider than shoulder-width apart. Unrack the bar and lower it slowly to your chest, keeping elbows at about a 75-90 degree angle. Press the bar upward until arms are fully extended, ensuring controlled movement and proper breathing. Keep your back flat against the bench and avoid arching excessively. Maintain a steady pace and focus on engaging the chest muscles throughout the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Focus on controlled descent and explosive push. Rest 30-45 seconds between sets.
Working Sets:
4
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• 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:
Execute 3 sets of 10-12 reps with an RPE of 8. Keep core tight and avoid overextending. Rest 30 seconds between sets.
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 10-15 reps with an RPE of 8-9. Use assistance if needed, aiming for near failure. Rest 30 seconds between sets.
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. Focus on slow, controlled movement to target side delts. Rest 30 seconds between sets.
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:
Complete 3 sets of 12-15 reps with an RPE of 8. Squeeze at the bottom and control the eccentric. Rest 30 seconds between sets.
Working Sets:
3