Push V3

A1: Bench Press - 5r MAX

Work up to 5r MAX

Start with the bar and keep adding weight until you get to your max weight for 5 GOOD reps. You can rotate through flat, incline, decline with a different one each week.

B1: Dips

3 x 8 + 10s hold

Your weakest point is the top of the rep - really try to get the elbows locked out. On the last rep hold the top position for 10 seconds.

C1: Landmine Press

2 x 12-15+ reps

All form on this one. Keep the elbow in and really try to hit the front shoulder. Whatever weight you get you should push to as many reps as possible.

D1: Lu raises

2-3 x 10-12 reps

GO LIGHT! These are very similar to lateral raises - including the ridiculous YT video for jokes.

E1: Dumbbell Overhead Tricep Reps

2-3 x 15+ reps

MAX out here with a dumbbell that isn’t too heavy.

VIDEO COMING