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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***