Push Workout
Chest challenge set
Exercise 1
A1
DB banded press
- 8-10 Reps
Exercise 2
A2
Notes:Banded press
2 second hold at top
- 8-10 Reps
Exercise 3
A3
Notes:DB press
bottom half only
- AMRAP
Shoulder slaughter set
Exercise 1
B1
Notes:Standing overhead DB press
2 second hold at bottom
- 8-10 Reps
Exercise 2
B2
Notes:DB rear delts
top half, 2 second hold at top
- 8-10 Reps
Exercise 3
B3
Notes:DB laterals
(top half, 2 second hold at top
- AMRAP
Exercise 4
B4
Notes:Death swimmers drop set
as long as you can
Triceps torture set
Exercise 1
C1
Notes:DB triceps extensions
2 second hold at the bottom
- 8-10 Reps
Exercise 2
C2
Notes:Banded step back extension
(2 second hold at full extension
- 8-10 Reps
Exercise 3
C3
Banded overhead extensions
- AMRAP
Push up peril
Exercise 1
D1
Extended range push ups
- AMRAP
Exercise 2
D2
Push ups
- AMRAP
Exercise 3
D3
Knee push ups
- AMRAP
Exercise 4
Doorway Iso stretch
- 30 sec Reps
***1-3 rounds for every super set, watch “reading workouts splits terminology” video for more info on choosing number of sets***