High Intensity Push Day
Barbell Flat Bench Press; 5 sets of 5 reps.
Notes: For bench press since I am trying to improve my strength, I follow strength protocols. That involves sets of either 5, 3 or 1 based on a percentage of my one rep max.
Arnold Press; 4 sets of 6 reps.
Note: These are a variation of a dumbbell press named after the great Arnold Schwarzenegger. I prefer to perform these seated rather than standing, but they can be done either way.
Incline Dumbbell Fly superset w/ Plyo Push Ups; 3 sets of 8 reps each.
Notes: On the flies, be sure to get a big stretch through the pecs at the bottom of the movement by maintaining a slight elbow bend and squeeze the pecs as hard as possible at the top. It is very important to train a muscle or movement through a multitude of angles. Using an adjustable bench, you can typically choose from a variety of incline angles (while some only offer 1). Feel free to choose whichever one you want to perform your sets. Follow these up by performing plyometric or explosive push ups with your arms on a weight bench and legs on the ground.
Offset Loaded Dumbbell Overhead Press superset w/ Lateral Raise; 3 sets of 8 reps each.
Notes: Grab one heavier dumbbell and one lighter dumbbell preferably half the weight of the heavier one; Simultaneously press both overhead while standing. This exercise will really test your pressing mechanics as well as your core if done properly. Follow these up with a set of lateral raises using dumbbells of the same weight in each hand.