Program Introduction:
This workout is all about giving a nice push for the chest, focusing on high tension, low to moderate volume sets. And at the end, we’ll tie in a little triceps as well.
Keep the weight in the moderate-heavy/heavy range to really feel like you’re challenging yourself by the final 2 reps of each set below. For each set below, increase the weight. If you can’t increase anymore, then simply work with where you are, and set a goal of breaking that sticking point.
Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
Exercise Name |
Reps |
Sets |
Weight and Notes |
Tempo |
Rest |
Straight Sets – No Super Set |
|||||
| Body Weight Push Up |
All Sets 10-12r |
3 | Bodyweight |
3/0/1/1 |
80-90s |
|
S1 – 5r S2 – 5r S3 – 5r |
3 | Bodyweight |
2/0/2 |
80-90s | |
|
S1 – 12r S2 – 10r S3 – 8r S4 – 6r S5 – 6r, 8r, 10r, 12r – For this set perform a drop set. So for each set after the first 6r, drop the weight down to what you used for sets 3, 2, then 1, performing the same amount of rest as outlined above. NO REST in between. |
5 | Increase weight for each set |
2/0/2 |
80-90s | |
|
S1 – 15r S2 – 10r S3 – 12r |
3 | Increase weight for each set |
2/0/2 |
60-80s | |
|
S1 – 15r S2 – 10r S3 – 12r |
3 | Increase weight for each set |
2/1/3 |
60-80s | |
|
S1 – 10r S2 – 8r S3 – 7r |
3 | Increase weight for each set |
2/1/3 |
60-80s | |
|
S1 – 10r S2 – 8r S3 – 7r |
3 | Increase weight for each set |
2/1/3 |
60-80s | |
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0
2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top