Workout Routine

BCW Week 1 Day 2- Push Day

by berniechengwhitehead

Chest focused push day

Workouts

Push Day Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
37% 1RM
12
180 sec
2
72% 1RM
8
180 sec
3
@RPE8
5
180 sec
4
@RPE8
5
180 sec
5
@RPE8
5
180 sec
6
@RPE8
5
180 sec

bench press

6 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
180 sec
2
@RPE6
12
180 sec
3
@RPE6
10
180 sec
4
@RPE6
10
180 sec

seated shoulder press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE6
8
180 sec
3
@RPE6
8
180 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
180 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
180 sec
2
–
–
12 +
amrap
180 sec
3
–
–
12 +
amrap
180 sec

skull crushers

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3 sets