Tag Archives: Push Workouts

Thursday’s Workout – Push

  • Partial Rep Bench Press
    • 270 lbs, 3 sets x 5 reps
    • 230 lbs x 12 reps
  • Seated Shoulder Press (160 lbs), 3 sets x 7 reps
  • Push Press (150 lbs), 3 sets x 5 reps
  • Weighted Dips (BW=164 lbs + 120 lbs), 2 sets x 12 reps
  • Rack Bench Press
    • 165 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs x 1 rep
  • Front Lateral Raises (12 lbs), 80 reps in one minute
  • Partial Rep Squats (340 lbs), 4 sets x 5 reps
  • Standing Calf Raises (240 lbs), 3 sets x 25 reps

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.