Push Day

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Upper Body Push workout

LLT
Barbell Bench Press
reps 10
intensity 7-8
Tempo controlled
Rest 3 mins
Set Reps Intensity Tempo Rest
1 10 7-8 RPE Controlled 3 mins (h:m:s)
2 10 8-9 RPE Controlled 3 mins (h:m:s)
3 10 8-9 RPE Controlled 3 mins (h:m:s)
LLT
Seated Shoulder Press
reps 6-8
intensity 8-9
Tempo controlled
Rest 2-3 mins
- “Vertical Pushing” movement that targets the front shoulder. - Setup: Find a seat height that sets the handles at around shoulder height. - Movement: Using a neutral grip, press with the shoulders to full extension, and slowly return the weight to starting position. Repeat.
Set Reps Intensity Tempo Rest
1 6-8 8-9 RPE Controlled 2-3 mins (h:m:s)
2 6-8 8-9 RPE Controlled 2-3 mins (h:m:s)
LMT
Dumbbell Chest Flies
reps 8-10
intensity 8-9
Tempo controlled
Rest 1 min
Set Reps Intensity Tempo Rest
1 8-10 8-9 RPE Controlled 1 min (h:m:s)
2 8-10 9-10 RPE Controlled 1 min (h:m:s)
LLT
Lateral Cable Raises
reps 10-15
Rest 45-60 secs
Set Reps Rest
1 10-15 45-60 secs (h:m:s)
2 10-15 45-60 secs (h:m:s)