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Push Day

Need an At-Home workout that requires little equipment and focuses on Push/Pull Days?

This is the first of three videos for this series and focuses on Upper Body Pushing movements with an added core component.

Chest Giant Set

1A Floor Dumbbell (DB) or Band Squeeze Press 12-15 reps

1B Floor Band DB Press 8-15 reps

1C Push Up Mechanical Drop Set First level go to 1 rep shy of failure, second level AMRAP (as many reps as possible)

1D Doorway Pec Stretch 30 seconds

Rest 60-90 seconds Repeat 2-4 times

 

Shoulder Giant Set

2A Doorway Lateral Raise Iso-Hold 30 seconds

2B DB Lateral Raise 1 and a halfs (1.25s) 12-15 reps

2C Standing DB Overhead Press AMRAP

2D Band Over and Back Stretch

Rest 60-90 seconds Repeat 2-4 times

 

Triceps Giant Set

3A Band Triceps Mechanical Drop Set First position 12-15 reps, Second position 12-20 reps

3B Floor DB Skull Crushers AMRAP

3C Towel Triceps Stretch 30 seconds each side

Rest 60-90 seconds Repeat 2-3 times

 

Abdominal Series (this series can be tacked on to any of the day of this program and done 2-3 times per week)

4A Leg Lever Regression 1 rep shy of technical failure

4B Side Plank Hip Hike 10-15

Rest 60 seconds Repeat 2-4 times

 

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Adam Bisek, CSCS, B.S., PPSC, NSCA-CPT, NASM-PES, CES, PTAG, PN1

Owner BeSickFitness L.L.C.

Personal Trainer and Nutrition Coach Website:

www.besickfit.com

 

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