Day 4 is a high volume push day. Rest is limited to 1-2 minutes only. Push (Hypertrophy) Start with with peck deck or some sort of fly’s to warm up those pecks! - Incline DB press — 3×8–12 - Machine chest press — 3×10–15 - Seated DB shoulder press — 3×8–12 - Cable lateral raise — 4×12–20 - Overhead triceps extension — 3×10–15

Day 2 is Heavy Pull Day - Weighted pull-up or lat pulldown (wide grip) — 4×6–10 - Barbell row or chest-supported row — 4×6–10 - RDL or rack pull (optional if legs day is brutal) — 2–3×5–8 - Rear delt fly — 3×12–20 - Curl variation — 3×8–12 Throw in some abs at the end 30s planks / 3x20 crunches + 3x20 heel touches

Since Sean forgot to grace us with a daily workout post I will give it in his absence. Today is Heavy Push Day - Start with light Peck Deck or Cable flies to warm up Chest - 2 or 3 sets x 12 - Bench press or Incline bench — 4×5–8 - Overhead press — 3×6–8 - Weighted dip or machine press — 3×6–10 - Lateral raise — 3×12–20 - Triceps press down (V-bar or Rope) — 3×10–15 *Superset Pushups As Arnold would say "Do it, Do it NOW!!!"