Upper Body Push Day [Strength + Hypertrophy]

Horizontal Loading

Chest, Shoulders, and Triceps strength & hypertrophy.

LLT
Barbell Bench Press [Conventional]

reps 12

intensity Empty Bar (45 lbs.)

Tempo controlled

Rest 60 Sec.

Barbell Bench Press

Set	Reps	Intensity	Tempo	Rest
1	12	Empty Bar (45 Lbs.) RPE	Controlled	60 Sec. (h:m:s)
2	10	40% RPE	Controlled	60 Sec. (h:m:s)
3	8	60% RPE	Controlled	60-120 Sec. (h:m:s)
4	8	80% RPE	Fast	60-120 Sec. (h:m:s)
5	8	80% RPE	Fast	60-120 Sec. (h:m:s)
6	8	80% RPE	Fast	60-120 Sec. (h:m:s)

LLT
Seated Dumbbell Overhead Press

reps 15

intensity 50%

Tempo controlled

Rest 60 Sec.

Seated Dumbbell Overhead Press

Set	Reps	Intensity	Tempo	Rest
1	15	50% RPE	Controlled	60 Sec. (h:m:s)
2	12	80% RPE	Controlled	60-120 Sec. (h:m:s)
3	12	80% RPE	Controlled	60-120 Sec. (h:m:s)
4	12	80% RPE	Controlled	60-120 Sec. (h:m:s)

LLT
Seated Cable Pec Fly

reps 15

intensity 40%

Tempo controlled

Rest 60 Sec.

Seated Cable Pec Fly

Set	Reps	Intensity	Tempo	Rest
1	15	40% RPE	Controlled	60 Sec. (h:m:s)
2	10	60% RPE	Controlled	60 Sec. (h:m:s)
3	8	80% RPE	Controlled	60-120 Sec. (h:m:s)
4	8	80% RPE	Controlled	60-120 Sec. (h:m:s)
5	8	80% RPE	Controlled	60-120 Sec. (h:m:s)

LLT
Assisted Dips

reps 15

intensity 60%

Tempo controlled

Rest 60-120 Sec.

Assisted Dips

Set	Reps	Intensity	Tempo	Rest
1	15	60% RPE	Controlled	60-120 Sec. (h:m:s)
2	12	80% RPE	Controlled	60-120 Sec. (h:m:s)
3	12	80% RPE	Controlled	60-120 Sec. (h:m:s)
4	12	80% RPE	Controlled	60-120 Sec. (h:m:s)

LLT
PJR Pullover

reps 12

intensity 60%

Tempo controlled

Rest 60 Sec.

PJR Pullover; Targeting triceps

Set	Reps	Intensity	Tempo	Rest
1	12	60% RPE	Controlled	60 Sec. (h:m:s)
2	10	80% RPE	Controlled	60-120 Sec. (h:m:s)
3	8	80% RPE	Fast	60-120 Sec. (h:m:s)
4	8	80% RPE	Fast	60-120 Sec. (h:m:s)