Weekly Warrior Workout 150

Alright savages, I am enjoying this build phase so much I thought we should share another workout from my current program. Take on this push session from the War Machine program I am running out! 

PUSH WORKOUT 

Pec Deck | Pre fatigue | 3 x 15 

Flat Barbell Bench Press | Sets X Reps 

1 - 10 reps
2 - 5 reps
3 - 5 reps
4 - 3 reps
5 - 3 reps
6 - 15-20 reps

Incline DB Press | Sets X Reps 

1 - 15 reps
2 - 12 reps 
3 - 10 reps
4 - 9 reps

Seated DB Shoulder Press | Sets x Reps

1 - 15 reps
2 - 12 reps 
3 - 10 reps
4 - 8 reps

Smith Machine behind the neck press | Sets x Reps 

1 - 12 reps
2 - 10 reps 
3 - 8 reps
4 - 6 reps

Parallel Bar Dips | failure 

Super Set With 

Cable Crossover | 3 x 15,12,10 

Barbell Upright Row | 3 x 12,10,8

Super Set With  

DB Side Raise | 3 x quadruple drop set (12/12/12/12)

Note: As soon as you finish the upright rows you start with the heaviest DBs conducting 12 reps, then drop the weight 3 more times and conduct 12 reps for each weight. Stand by for crazy pumps!