Unilateral Focus Push Day

Unilateral Push Day

Please note that every exercise is in this workout in performed unilateral (one side at a time) unless it says otherwise.


Barbell Overhead Press; 5 sets of 1 rep.

Notes: This is the only exercise of the workout performed bilaterally or both sides at a time. I am currently following a strength protocol for my bench, squat, deadlift and overhead press. This weeks programming involved 5 sets of 1. Be sure to properly warm up (including both stretching and warm up sets) before starting your working sets.


Incline Dumbbell Bench Press; 4 sets of 8.

Notes: 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.


Standing Dumbbell Shoulder Press; 4 sets of 12 reps.

Notes: This movement can be done standing or seated, depending on which you prefer. Be aware that performing the sets seated with back support will allow the use of slightly higher weights, where as performing them standing will force you to use slightly lower weights due to the instability and the use of your core.  


Cable Chest Fly superset w/ Dumbbell Lateral Raises superset w/ Dumbbell Rear Delt Fly; 3 sets of 15 reps per exercise.

Notes: This triple set will hit 2 different heads of your shoulder (posterior and the medial) individually. You can perform the cable flies by only holding the cable in one hand or by performing a static hold on one side, while performing the movement with the other. Follow this up by performing lateral raises and rear delt flies with dumbbells of different weights.