Full Body Push

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Day 1 of a new Meso Cycle (fresh off a deload)

LLT
Bench Press – Barbell
reps 6
intensity 7-8
Tempo controlled
Rest 2-3 mins
Set Reps Intensity Tempo Rest
1 6 7-8 RPE Controlled 2-3 mins (h:m:s)
2 6 7-8 RPE Controlled 2-3 mins (h:m:s)
3 6 8-9 RPE Controlled 2-3 mins (h:m:s)
LLT
Hack Squat Machine
reps 6
intensity 7-8
Tempo controlled
Rest 2-3 mins
legs Quadriceps
Set Reps Intensity Tempo Rest
1 6 7-8 RPE Controlled 2-3 mins (h:m:s)
2 6 7-8 RPE Controlled 2-3 mins (h:m:s)
LLT
Weighted Dips
reps 8
intensity 8-9
Hold pause
Rest 1-2 mins
Set Reps Intensity Hold Rest
1 8 8-9 RPE Pause h:m:s 1-2 mins (h:m:s)
2 8 8-9 RPE Pause h:m:s 1-2 mins (h:m:s)
LLT
Shoulder Raise – Lateral, Dumbbells
reps 8
intensity 8-9
Tempo controlled
Rest 45-60 secs
Set Reps Intensity Tempo Rest
1 8 8-9 RPE Controlled 45-60 secs (h:m:s)
2 8 8-9 RPE Controlled 45-60 secs (h:m:s)
LLT
Tricep Cable Kickback
reps 12-15
intensity 8-9
Tempo controlled
Rest 45-60 secs
Set Reps Intensity Tempo Rest
1 12-15 8-9 RPE Controlled 45-60 secs (h:m:s)
2 12-15 8-9 RPE Controlled 45-60 secs (h:m:s)