Push (Omri / Ron)
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Workout Push
Horizontal Loading
LLT
Bench Press | The Starting Strength Method
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 | lbs | Controlled | 2-3 min (h:m:s) |
| 2 | 5 | lbs | Controlled | 2-3 min (h:m:s) |
| 3 | 5 | lbs | Controlled | 2-3 min (h:m:s) |
1-3 sets of ten. Try 1-2 the first week and see how your body feels and recovers afterwards.
LLT
Seated Dumbbell Shoulder Press
Anterior Deltoid
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | kgs | Controlled | 1 min (h:m:s) |
| 2 | 15 | kgs | Controlled | 1 min (h:m:s) |
| 3 | 15 | kgs | Controlled | 1 min (h:m:s) |
LLT
Assisted Dips
Assisted Dips
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 10 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 10 | lbs | Controlled | 1 min (h:m:s) |
Warm-up with body weight dips 5-10 reps
Workout Core
Horizontal Loading
LLT
Back Supported Leg Raises
Watch the video, see how he tucks his knees and aims his butt towards the wall in front of him.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5-10 | Controlled | 1 min (h:m:s) |
| 2 | 5-10 | Controlled | 1 min (h:m:s) |
| 3 | 5-10 | Controlled | 1 min (h:m:s) |
Watch the video, look how he tucks his knees and aims his butt to the wall in front of him
LLT
Cable Crunches
Cable Crunches
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 12 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 12 | lbs | Controlled | 1 min (h:m:s) |
LLT
Ab Roller [JN]
Having a hard time getting back up from the bottom of the exercise? Preform this against the wall, so that the ab roller touches the wall before you get to far and fall over.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 1 min (h:m:s) |
| 2 | 10 | Controlled | 1 min (h:m:s) |
| 3 | 10 | Controlled | 1 min (h:m:s) |
Having a hard time getting back up from the bottom of the exercise? Preform this against the wall, so that the ab roller touches the wall before you get to far and fall over.