Day 04 / 07
Push B
The Shelf
Incline shelf, cannonball delts, horseshoe triceps.
23 sets · 70 min · Incline Press
Target map
- 01Incline Barbell Press4 × 6–8
- 02Flat Dumbbell Press3 × 8–10
- 03Overhead Press3 × 6–8
- 04Cable Lateral Raise4 × 12–15
- 05Pec Deck3 × 12–15
- 06Close-Grip Bench3 × 8–10
- 07Tricep Pushdown3 × 12–15
The Anvil
Heavy compounds. Own the load.
- 01
Incline Barbell Press
4 × 6–8 · rest 2:30 · Chest · Delts
Bench at 30°. Touch high chest. This builds the shelf.
- 02
Flat Dumbbell Press
3 × 8–10 · rest 1:30 · Chest · Triceps
Deep stretch, press together. Spot yourself with a slow negative.
- 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
Cable Lateral Raise
4 × 12–15 · rest 1:00 · Delts
Cable behind the body. Raise out, not forward. Constant tension.
- 02
Pec Deck
3 × 12–15 · rest 1:00 · Chest
Shoulders packed down. Squeeze like you're crushing a walnut.
- 03
Close-Grip Bench
3 × 8–10 · rest 1:30 · Triceps · Chest
Hands just inside shoulder width. Elbows ~45°. Triceps do the work.
- 04
Tricep Pushdown
3 × 12–15 · rest 1:00 · Triceps
Straight bar or V. Lock the elbows in space. Full extension.