Pushes – 16th December 2012


Warm up with various movements from session to come with lighter weights
Warm up Push press with light bar

Push press – 4 sets
10 x push press
90 sec rest

Military Press/Bench Press Supersets – 3 sets
10 x mil press
10 x bench press
90 sec rest

Dumbbell inward grasp shoulder press/dumbbell chest press supersets – 3 sets
10 x DB shoulder press
10 x DB chest press
90 sec rest

Triceps cable pushdown/Arnold Press Supersets – 3 sets
10 x triceps pushdown
10 x Arnold press
90 secs rest

Dumbbell incline chest press – 3 sets
10 x DB incline press
60 sec rest

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: Successful Eating
Plus: Pass the PRMC