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Overhead Press Day

Strong shoulders and lockout power: five heavy sets of the standing barbell press, push presses to handle heavier loads, then weighted chin-ups, close-grip bench and shrugs.

12exercises

65min

27sets

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Training flow

Warm-up 3 exercises

rest 10s

rest 10s

1 sets 5 reps Hamstrings

rest 15s

Main 6 exercises

Barbell Overhead Press

5 sets 5 reps Shoulders

rest 180s

Barbell Push Press

4 sets 3 reps Shoulders

rest 150s

Weighted Chin-Up

4 sets 4-6 reps Lats

rest 150s

Close-Grip Bench Press

3 sets 6-8 reps Triceps

rest 120s

rest 90s

rest 60s

Cool-down 3 exercises

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s

Standing Lat Stretch

1 sets 30s Lats

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s