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Old 06-18-2012, 04:12 PM
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Going to be doing a concentrated push spec phase. 3 days of pushing workouts in a row to really create a massive stimulus for growth, then Legs, Pull, Push on Thursday through Saturday respectively.

Push Day #1

* Bench work supersetted with Bicep Pump work or Ring Rows (not noted below)
* Preceded each new Bench exercise with Chest Pump work (not noted below)

OH Press
130x5, 4 sets

SS w/

Band Face Pull

Bench
170, 175, 180, 190, 195, 200, 210, 215, 220, 225x3

Bench (Chains +50)
130x6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
130, 3 sets

Chest Pump Work

SS W/

Speed Bench
130x3, 5 sets

1 set pushup to failure, emphasizing the stretch position with pauses and partials
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