Wednesday – Push Workout

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs x 1 rep
    • 160 lbs x 20 reps
  • Incline Barbell Press*
    • 110 lbs, 7 sets x 7 reps
  • Pullover & Floor Press**
    • 105 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Overhead Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps


* The incline press is finally becoming easy to do again without the fear of reinjuring my shoulder left shoulder. I should be able to work my way back up to 190 lbs for reps again but might have to reduce the number of sets I perform as I advance. I am really hoping this will help increase my bench press since I haven’t added a single pound to my 1 rep max over the past six months since I hurt my shoulder.

** The weight is becoming challenging to do all 7 sets. I started to become fatigued on the 5th set and needed to rest a few minutes before continuing. I used to do barbell pullovers on a bench with up to 155 lbs for 3 sets x 5 reps. I am hoping to work my way back up to this weight and might have to switch back to using a bench instead of being on the floor.

Performing this exercise on the floor creates a dead stop at the end of every rep and the bumper plates hit the floor at the end of each rep. A dead stop might be beneficial for building more power but it does limit the amount of weight you can handle. It is much easier to keep a weight in motion then to pull it off the floor from rest.