Wednesday (Push)

Upper Body Strength (Push Overhaul)

3–4 sets 10–12 reps

Rest: 60–90 seconds between sets

• Incline Barbell Press

  Form focus: Keep feet flat, lower the bar controlled to upper chest, and drive straight up without bouncing.

• Push-Ups

  Form focus: Lower yourself slowly over 3 seconds to maximize time under tension, pause for 1 second at the bottom, and explode back up. (Drop to knees if needed to maintain form).

• Arnold Press

  Form focus: Start with palms facing you at chest level, rotate outward as you press overhead, and reverse smooth on the way down.

• Cable Lateral Raises

  Form focus: Set cable at bottom height. Pull cross-body or behind the waist to maintain constant tension across the entire range.

• EZ-Bar Skull Crushers

  Form focus: Keep elbows tucked in pointing toward your knees; lower the bar toward the crown of your head before driving back up.

• Single-Arm Cross-Body Cable Triceps Extension

  Form focus: Pull across your chest diagonally with no handle (holding the carabiner) to isolate without wrist/elbow strain.

Optional Finisher:

10-minute Incline Treadmill Walk (3.0–3.5 mph @ 8–12% Incline)