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…