Workout Routine

Free

Push day 3 - PT/Stretching day + cardio after

by Georgep93

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

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

2×10+

push-ups

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

push-ups

2×20+

Kettlebell shoulder press

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

Kettlebell shoulder press

2×10+

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
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 5 lbs
2
65% TM
70 lbs
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 5 lbs

dip

2×10+

Dip isometric hold

Set
Time
Rest time
1
20 sec
60 sec
2
20 sec
60 sec

Dip isometric hold

2×20 s

Isometric chest squeeze

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

Isometric chest squeeze

2×10

Lateral raise isometric hold

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

Lateral raise isometric hold

2×1

Band face pull

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

Band face pull

2×10+

Shoulder overhead rotation

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

Shoulder overhead rotation

2×10+

hanging leg raises

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

hanging leg raises

2×10+

dead bugs

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

dead bugs

2×10

Leg stretching

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

Leg stretching

2×10

Cardio

Cardio

Set
Time
Rest time
1
300 sec
1 sec

Cardio

1×300 s