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
