Push Day 2

(Week 2, Aggressive Fat Loss Cycle)
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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

  • • 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

  • • Incline Dumbbell Press

    Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid 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

  • • 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

  • • 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

  • • 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

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