Workout Routine

Free

BCW Week 1 Day 2- Push Day

by berniechengwhitehead

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Chest focused push day

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push Day Week 1

bench press

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

bench press

6 sets

seated shoulder press

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

seated shoulder press

4 sets

incline bench press

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

incline bench press

3×8

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

3×12+

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

3×12+

dip

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

dip

3×10