Finally getting around to posting this from my last week of the Push Phase. I’m not posting results this time because I really wasn’t 100% committed and kept stopping and starting with too many rest days and not eating what I should. Posting results wouldn’t do the program justice because I really wasn’t following it. Want to see results from something? Check out the first week of my extreme ChaLEAN Extreme/TurboFire hybrid. 

PUSH CIRCUIT 1

Standard Bicep Curl – 20lbs/8 reps (same weight as last time, more reps)

Standard Squat – 25lbs each hand/8 reps (same as last time, 25lbs is the heaviest weight we have)

Single-Arm Bent-Over Tricep Ext – 15lbs/8 reps (heavier, same reps)

V-Press Biceps – 17.5lbs/6 reps + 3 extreme (heavier, few reps)

Single-Leg Squat – 25lbs each hand/8 reps + 3 extreme (same weight and reps)

Overhead Tricep Extension – 25lbs/8 reps + 3 extreme (same weight and reps)

Hammer Biceps – 17.5lbs/8 reps + 3 extreme (heavier weight, same reps)

Heel Squat – 25lbs each hand/8 reps + 3 extreme (same weight and reps)

Push-Ups – 6 on knees + 3 extreme (same as last time)

PUSH CIRCUIT 2

Standard Overhead Press – 20lbs each hand/6 reps (same weight, fewer reps…shoulders were really sore)

Single-Leg Lunge – 25lbs each hand/8 reps (same weight and reps)

Standing Reverse Fly – 12.5lbs/6 reps (same weight, fewer reps…again, really sore)

Standing Arnold Press – 20lbs each hand/6 reps + 3 extreme (same weight, fewer reps)

Single-Leg Dead Lifts – 25lbs each hand/6 reps + 3 extreme (same weight, fewer reps)

Bent-Over Lat Raise – 15lbs/6 reps + 3 extreme (same weight and reps)

Frontal Shoulder Press – 17.5lbs each hand/6 reps + 3 extreme (same weight, fewer reps)

Single-Leg Tap Lunges – 17.5lbs each hand/8 reps + 3 extreme (same weight and reps)

Lateral Delt Raise – 12.5lbs/8 reps + 3 extreme (same weight and reps)

PUSH CIRCUIT 3

Sumo Squat – 25lbs each hand/8 reps (same weight and reps)

Single Arm Row – 25lbs/8 reps (same weight and reps)

Chest Fly – 20lbs each hand/8 reps (same weight and reps)

Bowler Lunge – 25lbs each hand/8 reps + 3 extreme (same weight and reps)

Double-Arm Bent-Over Row – 25lbs each hand/ 8 reps + 3 extreme (same weight and reps)

Bench Press – 25lbs each hand/ 8 reps + 3 extreme (same weight and reps)

Single-Leg Sumo Squat – 25lbs each hand/ 8 reps + 3 extreme (same weight and reps)

Reverse-Grip Bent-Over Row – 20lbs each hand/ 8 reps + 3 extreme (same weight and reps)

Long-Arm Pullover – 25lbs/ 8 reps + 3 extreme (heavier weight, same reps)

PUSH PHASE DONE!! (Took long enough!) Now on to the Lean Phase…

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