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 on a cardio machine for 10minutes.
Continue the warm up with butterflyes, I go 20x15x10 (with low weights)
Barbell bench press
Incline press machine or Low to High cable crossover
Decline press machine or cable crossover
Single arm crossover (straight down)
Machine bench press (dropset)
Standing shoulder press with barbell.
Single arm linear
Machine lateral raises (dropset)
Own weight triceps pushdown
Bench press triceps version
Pushdown with rope (dropset)
Standing calf raise (use smith machine if possible)
Calf press with legg press machine
Now comes the fun part.
Tree side abs exercises
And 5 intervals (30 seconds work and 10 seconds rest)