Workout Routine

Push day 3 - PT/Stretching day + cardio after

by Georgep93

Workouts

Push 3

Band shoulder mobility

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec

Band shoulder mobility

2 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
60 sec
2
20 +
amrap
60 sec

push-ups

2 sets

Kettlebell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec

Kettlebell shoulder press

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-10 reps, increase TM by 2.5 kg
2
65% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-10 reps, increase TM by 2.5 kg

dip

2 sets

Dip isometric hold

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Dip isometric hold

2 sets

Isometric chest squeeze

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Isometric chest squeeze

2 sets

Lateral raise isometric hold

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
1
60 sec

Lateral raise isometric hold

2 sets

Band face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec

Band face pull

2 sets

Shoulder overhead rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec

Shoulder overhead rotation

2 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

hanging leg raises

2 sets

dead bugs

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

dead bugs

2 sets

Leg stretching

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

Leg stretching

2 sets

Cardio

Cardio

Set
Intensity
Weight
Reps
Rest time
1
1 sec

Cardio

1 sets