Today its a push day, with calves. If you dont know what a push day is, I’m gonna explain really fast. Its a day where you do push exercises. That means we gonna target chest, shoulders and triceps.
Its a day where I use ladder sets and drop sets. Monday, Tuesday and Wednesday are my main strength days. The push and pull days are days where I train a bit different, so I can give my body a shock.
With my ladder sets I go from high reps to low reps, that also means I go from light weights to heavy weights.
But on my drop sets i do the opposite.
A example on a ladder set: 5x4x3x2x1, so start with light weights, and then go heavier and heavier.
And on dropsets do the opposite, and remember no resting on dropsets!
Its a bit long and its a lot of exercises. But take short rests between rest, and make sure to push yourself! Dont go to heavy and dont go to light, your gonna struggle on every set.
So, here we go!
Warm up.
Warm up on a cardio machine for 10minutes.
Continue the warm up with butterflyes, I go 20x15x10 (with low weights)
Chest part
Barbell bench press
15x12x10x8x6
Incline press machine or Low to High cable crossover
15x12x10x8x6
Decline press machine or cable crossover
15x12x10x8x6
Single arm crossover (straight down)
12x10x8x6
Machine bench press (dropset)
6x8x10x12x15 x3
Shoulder part
Standing shoulder press with barbell.
12x10x8x6
Single arm linear
12x10x8x6
Arnold Press
12x10x8x6
Butterflyes reversed
12x10x8x6
Machine lateral raises (dropset)
6x8x10x12x15 x3
Triceps part
Own weight triceps pushdown
20×3
Bench press triceps version
12x10x8x6
Pushdown with rope (dropset)
6x8x10x12x15 x3
Calves
Standing calf raise (use smith machine if possible)
15x12x10x8
Calf press with legg press machine
15x12x10x8x6
Now comes the fun part.
Dips
7×10-12
Tree side abs exercises
And 5 intervals (30 seconds work and 10 seconds rest)