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Monday’s Workout PUSH WORKOUT (Day 1 - Week 2)
1) Resistance Band Barbell Bench Press 4 sets x 6-8 reps (Go as heavy as you can on all 3 sets but make sure you get at least 6 reps. Rest 2 minutes after each set) (I used 225,245,245,245lbs)
2) Decline Barbell Bench Press 3 sets x 8 reps (Control the weight and push all the way through on every rep. Rest 2 minutes) (I used 225LBS)
3) Smith Machine Incline Bench Press 3 sets x 8-10 reps & 3rd set is a double drop set x failure!!! (Keep the bar 1-2 inches away from your heat and don’t lock all the way out at the top either to keep the tension in your chest ) (Rest 1-2 minutes) (I used 225,225,225+185+135)
4) Machine Chest Fly 1 Torture Set Double Drop Set x Failure 220+150+110 x failure!!!)
5) Standing Cable Rope Pushdown 3 sets x 8-12 reps & 3rd set is a drop set x 8-10 reps (Rest 1 minute after each set)
6) Standing Cable Overhead Extensions 3 sets x 8-12 reps & 3rd set is a drop set x 8-10 reps (Rest 1 minute after each set)
7) Standing DB Side Raises Torture 25lbs +20lbs+10lbs x failure!!! (Rest 1 minute after each set)
8) Hanging Leg Raises 4 sets x failure OR Hanging Crunches (Rest 1 minute)