Push Day
Chest/Shoulders/Chest priority
Hypertrophy · FST-7 finisher6Exercises
23Work sets
~90mSession
Warm-up
- Treadmill, 10 min to build general body heat. Watch demo ▶
- External + internal rotation superset, light, cuff activation only. Watch demo ▶
- Med-ball chest passes as a CNS primer. Watch demo ▶
Main workout
A
4 sets × 5–8Last 2 sets: 3-1-1 tempo. Final set: full reps + lengthened partials.
| Set | Load lb | Reps | RIR / notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 | |||
| 4 |
B
3 sets × 8–11Stop at 2 RIR. Smooth press, ribs down.
| Set | Load lb | Reps | RIR / notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
C
3 sets × 8–9 / arm60s rest. Control the eccentric.
| Set | Load lb | Reps | RIR / notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
D
3 sets × 10–11Deep pec stretch every rep.
| Set | Load lb | Reps | RIR / notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
E
3 sets × 6–8Lead with the elbows. No swing.
| Set | Load lb | Reps | RIR / notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
F
7 sets × 6–8Last set: full reps + stretch partials to failure.
| Set | Load lb | Reps | RIR / notes |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 | |||
| 4 | |||
| 5 | |||
| 6 | |||
| 7 |
Alpha Trainer · @alphatrainerhq