Push Workout | August 25th, 2022


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August 25th – Push Day #2 (Chest / Shoulders / Triceps)

Exercise #1: Decline machine press (purple bands)

  • LT: 40 / side x 7 reps
  • TT: 50 / side x 7 reps

Exercise #2: Sideways hammer strength incline press

  • LT: 35 / side x 22 reps
  • TT: 45 / side x 17 reps

Exercise #3: 1-arm dumbbell overhead press (purple band)

  • LT: 10 x 7 reps
  • TT: 15 x 6 reps

Exercise #4: Machine lateral raise

  • LT: 45 x 22 reps
  • TT: 50 x 18 reps

Exercise #5: Reeves row

  • LT: 52.5 / side x 14 reps
  • TT: 52.5 / side x 17 reps

Exercise #6: Jansen press (purple bands)

  • LT: (bar) x 5 reps
  • TT: (bar) x 6 reps

Exercise #7: Dead stop skull crusher

  • LT: 60 x 16 reps
  • TT: 60 x 18 reps

Here is the training video:

I did 7 exercises, and I hit 7 all-time PR’s… now that’s what I’m talking about!

This was a very normal looking push workout for me. I did 2 exercises for chest, 3 for shoulders, and 2 for triceps. I also did an “extreme stretch” after each body part. I don’t normally list the extreme stretches here, but needless to say I get them done.

There are so many weird experiments that I’m running in my push workouts, but so far all of them are working. I’m starting to get the hang of the Jansen press (my new favorite triceps exercise), so I’m looking forward to really packing on the weight on that movement in the next few weeks.

If you don’t know what the Jansen press (because you’re not subscribed to my YouTube channel), then let me fill you in. It is basically a hybrid between a JM press, and a close grip bench press. You lower the weight as a JM press. Then in the bottom position you roll the bar forward over your chest, and press the weight back up to lockout as a close grip bench press.

The Jansen press lets you eccentrically overload your triceps with a heavier than normal weight during the lowering phase. You also get to perform a heavy close grip bench press where your triceps are slightly pre-fatigued, so you actually recruit your triceps more than you would on a regular close grip bench press.

This exercise is INSANE, and I’m looking forward to seeing how far I can push it!

If you want to learn more of my crazy new exercises that I personally invented (I have about 10-12 of them!), then check out my e-books:

As always, thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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