WEDNESDAY-FULL BODY PUSH-WEEK 1
Superset A.
Barbell Reverse Lunge (4×10/10)
Goblet Squat (3×20)
Do not do this after last set of lunges.
3 sets, 20 reps
-RPE 8
3 sets, 20 reps
-RPE 8
Superset B.
Bench Press (4×8)
4 sets, 8 reps
-RPE 9
Pause at the top of every rep. Do not bounce off your chest, bad technique and it looks painful.
-RPE 9
Pause at the top of every rep. Do not bounce off your chest, bad technique and it looks painful.
Shoulder Press (4×20)
Double Dumbbell, Alternating
4 sets, 20 reps
-RPE 8
4 sets, 20 reps
-RPE 8
Skill/Accessory
Overhead Squat (3×10)
3 sets, 20 reps
-RPE 8
Use a lighter weight. Only use what you are confident using, the PVC pipe, naked barbell, or with weights.
-RPE 8
Use a lighter weight. Only use what you are confident using, the PVC pipe, naked barbell, or with weights.
-RPE 8-9
Be explosive when going up and use the working leg entirely to avoid imbalances.