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B's RRR Push Day

By @yanjielol

Warmup

Strength Work

Part 1
Straight Bar Dips
6-8 reps

Rest 60 seconds

Weighted Shrimp Squts
6-10 reps

Rest 60 seconds

Straight Bar Dips
6-8 reps

Rest 60 seconds

Weighted Shrimp Squts
6-10 reps

Rest 60 seconds

Straight Bar Dips
6-8 reps

Rest 60 seconds

Weighted Shrimp Squts
6-10 reps

Rest 60 seconds

Part 2
Bench Press (barbell)
3-5 reps

Rest 90 seconds

Bench Press (barbell)
3-5 reps

Rest 90 seconds

Bench Press (barbell)
3-5 reps

Rest 90 seconds

Part 3
Reverse Bench Press
6-8 reps

Rest 90 seconds

Reverse Bench Press
6-8 reps

Rest 90 seconds

Reverse Bench Press
6-8 reps

Rest 90 seconds

Part 4
Leg Press
8-10 reps

Rest 90 seconds

Leg Press
8-10 reps

Rest 90 seconds

Leg Press
8-10 reps

Rest 90 seconds

Calves
Calf Press
10-15 reps

Rest 90 seconds

Calf Press
10-15 reps

Rest 90 seconds

Calf Press
10-15 reps

Rest 90 seconds

Assistance 1
Incline Db Bench
8-12 reps

Rest 90 seconds

Incline Db Bench
8-12 reps

Rest 90 seconds

Incline Db Bench
8-12 reps

Rest 90 seconds

Assistance 2
Leg Extension
8-12 reps

Rest 90 seconds

Leg Extension
8-12 reps

Rest 90 seconds

Leg Extension
8-12 reps

Rest 90 seconds

Assistance 3
High Cable Fly
8-12 reps

Rest 90 seconds

High Cable Fly
8-12 reps

Rest 90 seconds

High Cable Fly
8-12 reps

Rest 90 seconds