Tag Archives: Push Workouts

Monday’s Workout – Push

  • Weighted Dips (BW=157 lbs), 85 lbs x 15 reps, 145 lbs x 5 reps, 160 lbs x 2 reps
  • Partial Rep Bench Press (245 lbs), 4 sets x 5 reps
  • Seated Shoulder Press* (120 lbs), 3 sets x 7 reps
  • Close-grip Bench Press (160 lbs), 2 sets x 12 reps

Comments:

* The seated shoulder press is much easier then the standing shoulder or military press. I switched to seated shoulder press as it will be much easier to progress to a heavier weight. This will allow me to develop my front delt to a greater extent which is required for bodybuilding.

Wednesday’s Workout – Push

  • Weighted Dips* (BW=158 lbs + 75 lbs), 2 sets x 15 reps
  • Partial Rep Bench Press (235 lbs), 4 sets x 5 reps
  • Shoulder Press (110 lbs), 2 sets x 12 reps
  • Close-grip Bench Press (150 lbs), 2 sets x 12 reps

Comments:

* This is the first time I have used a backpack. The world record is set with with the weight in a backpack. I did 17 reps on the second set. I believe if I was fired up and wasn’t so sore I could have done 2 sets of 20 reps.

Monday’s Workout – Push

  • Weighted Dips* (BW=149 lbs + 135 lbs), 5 sets x 7 reps
  • Partial Rep Bench Press (225 lbs), 4 sets x 5 reps
  • Standing Shoulder Press (130 lbs), 4 sets x 5 reps
  • Close-grip Bench Press (140 lbs), 2 sets x 12 reps

Comments:

* The dips felt much easier today compared to my last training session. I only had a small amount of difficulty completing the seventh rep on the last set. I believe the partial rep bench presses have dramatically improved my strength in the top portion of the movement in a short period of time.