Twice a day split…
Session 1 – 1200hrs
Warm up push press just bar
Warm up push press 1/4 weight
Warmup push press 1/2 weight
Warm up push press 3/4 weight
Push press
10 x push press
2min rest
10 x push press
2min rest
10 x push press
2min rest
Military Press
10 x mil press
90sec rest
10 x mil press
90sec rest
10 x mil press
90sec rest
Seated Ahren’s Press
10 x Ahren’s press
90sec rest
10 x Ahren’s press
90sec rest
10 x Ahren’s press
90sec rest
Seated Arnold Press
10 x Arnold press
90sec rest
9 x Arnold press
90sec rest
8 x Arnold press
90sec rest
Seated DB Press
10 x DB Press
90sec rest
8 x DB Press
90sec rest
7 x DB Press
90sec rest
Session 2 – 1800hrs
Warm up: 3 sets, 10reps, increasing weight on shoulder press machine.
Shoulder Press
10 x shoulder press
90sec rest
10 x shoulder press
90sec rest
10 x shoulder press
90sec rest
Reverse Flyes
12 x reverse flyes
60sec rest
Increase weight by 5lbs
10 x reverse flyes
60sec rest
Increase weight by 5lbs
8 x reverse flyes
60sec rest
Increase weight by 5lbs
12 x reverse flyes
60sec rest
Increase weight by 5lbs
Upright Row
10 x Upright Row
60sec rest
10 x Upright Row
60sec rest
10 x Upright Row
60sec rest
Cable Lateral raise
10 x right arm lat raise
10 x left arm lat raise
60sec rest
10 x right arm lat raise
10 x left arm lat raise
60sec rest
10 x right arm lat raise
10 x left arm lat raise
60sec rest
Reverse Fly machine
12 x reverse flyes
60 sec rest
12 x reverse flyes
60 sec rest
12 x reverse flyes
60 sec rest
Cable Front Raise
12 x front raise
60 sec rest
12 x front raise
60 sec rest
12 x front raise
60 sec rest
