Day 01 / 07
Push A
The Bench
Heavy bench, then the pump that actually grows a chest.
23 sets · 70 min · Barbell Bench
Target map
- 01Barbell Bench Press4 × 5–8
- 02Incline Dumbbell Press3 × 8–10
- 03Overhead Press3 × 6–8
- 04Dumbbell Lateral Raise4 × 12–15
- 05Cable Fly3 × 12–15
- 06Rope Pushdown3 × 10–12
- 07Overhead Cable Extension3 × 10–12
The Anvil
Heavy compounds. Own the load.
- 01
Barbell Bench Press
4 × 5–8 · rest 2:30 · Chest · Triceps · Delts
Plant your feet. Lower with control to the chest, press up and slightly back. Leave one rep in the tank.
- 02
Incline Dumbbell Press
3 × 8–10 · rest 1:30 · Chest · Delts
Set the bench at 30°. Drive the bells up and in without clanking. Stretch at the bottom.
- 03
Overhead Press
3 × 6–8 · rest 2:00 · Delts · Triceps
Ribs down, glutes tight. Bar path close to the face. Head through at the top.
The Fire
Volume that grows the muscle.
- 01
Dumbbell Lateral Raise
4 × 12–15 · rest 1:00 · Delts
Lead with the elbows. Stop at shoulder height. Soft bend, no swing.
- 02
Cable Fly
3 × 12–15 · rest 1:00 · Chest
Slight forward lean. Hug a barrel. Squeeze two seconds at the midline.
- 03
Rope Pushdown
3 × 10–12 · rest 1:00 · Triceps
Elbows pinned. Spread the rope at the bottom. No shoulder bounce.
- 04
Overhead Cable Extension
3 × 10–12 · rest 1:00 · Triceps
Elbows high and still. Stretch the long head at the bottom.