Push - Chest, Shoulders, Triceps (Volume Focus)

(Week 4, Aggressive Fat Loss Cycle)
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Day Overview

This second push day pushes volume further with higher reps and intensity to maximize fat burning and muscle fatigue. Incorporate supersets where appropriate, maintaining minimal rest to sustain metabolic stress. Focus on controlled, deliberate movements for hypertrophy and fat loss.

Exercises

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8-9. Rest 45-60 seconds. Emphasize full range and controlled eccentric to maximize hypertrophy.

    Working Sets:

    4

  • • 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. Focus on isolating delts, slow tempo, rest 30-45 seconds.

    Working Sets:

    3

  • • Close-Grip Bench Press

    Perform a bench press with a narrow grip to emphasize the triceps.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8. Keep elbows tucked, controlled descent, rest 60 seconds.

    Working Sets:

    4

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12-15 reps with an RPE of 8. Focus on rear delts and upper back, controlled movement, rest 30 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. Use dumbbell or cable, focus on tricep stretch and contraction, rest 30 seconds.

    Working Sets:

    3

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