Extreme Push Workout and Cardio

Jason’s Extreme Push Workout & Cardio

Jason Stallworth Flex2 April 2014I’m changing things up a little for a couple of weeks by going to a push, pull, legs workout program. I do this workout plan a few times a year mainly because it enables me to hit each body part twice a week. A typical push workout is chest, shoulders, and triceps. I’m calling this my extreme push workout because I incorporate some supersets in order to do higher volume for each muscle group.

I’ve separated the workout into sections per body part below. I hit chest first followed by shoulders, and then triceps. Another note is I made sure I had eaten plenty of carbs the day before. I’ll be eating more in general this week to get through these types of workouts. Oh, I’m also posting this morning’s cardio workout, which is an unorthodox means of cardio but does the trick.

Extreme Push Workout


Incline Barbell Press: 3 sets x 8-12 reps

– superset with

Cable Flyes: 3 sets x 10 reps

Decline Barbell Press: 3 sets x 8-12 reps

– superset with

Pec Dec Flyes: 3 sets x 12 reps

Hammer Strength Incline Press (uni-lateral): 3 sets x 15 reps


Hammer Strength Behind the Neck Press (uni-lateral): 3 sets x 21 reps

Lateral Raises: 3 sets x 10 reps

– superset with

Bent Over Lateral Raises: 3 sets x 10 reps


Overhead Rope Extensions: 3 sets x 10-12 reps

– superset with

Cable Pushdowns: 3 sets x 10 reps

Overhead Extensions Machine: 3 sets x 15 reps

I know that looks like an extended workout but it’s not that bad. The supersets really cut down on time. And I’m doing 3 sets instead of the usual 4 sets (or more) that I normally do. I did go a little heavy in the beginning on my incline and decline barbell presses. But everything after that was a little lighter with controlled reps. Controlled reps give me a better pump than pumping out fast reps.

These exercises are basic. You won’t see me doing anything crazy. I’m a firm believer in the basic exercises for building muscle. For me, it’s the techniques I use such as supersets, drop sets, rest-pause sets, etc. I ended my workout with some calves which I picked 2 exercises for supersets followed by a final exercise of straight sets. I like to hit at least 12 reps for calves and will sometimes go up to 20 or more reps.

Bonus – Today’s Cardio

I usually do cardio after my workout but this morning I felt like doing something different. This is gonna sound a little insane but I threw a few plates on the leg press and did 10 sets of 10 reps, with 30 seconds of rest between sets. I didn’t do a ton of weight, just 4 plates on each side. The goal was to do something different to get my heart rate up and I also wanted to mimic the effect my high intense interval cardio sessions I often do on the stationary bike. All I’ll say is I felt sick for most of the day!

Train with Passion,


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