Push Workout with 10 x 10 & Supersets

Today was my push workout which I combined chest, shoulders, and triceps. This is physically demanding, not only to your muscles but your central nervous system. You’re hitting three body parts in one workout.

I usually start with chest first followed by shoulders. I’ll then hit triceps, and sometimes abs or calves afterwards. My exercises were actually reduced today. Part of that is due to using the 10 x 10¬†workout method on my second chest exercise. I’ll talk a bit more about that after posting the below workout from this morning.

Chest, Shoulders & Triceps – Push Workout


Incline Barbell Press: 4 x 12, 10, 8, 5
Hammer Strength Chest Press: 10 x 10


Lateral Raises: 4 x 8
superset with
Bent Over Raises: 4 x 8


Reverse Overhead Rope Extensions: 4 x 12
superset with
Rope Extensions: 4 x 8

10 x 10 with Slower Reps

I want to elaborate on the Hammer Strength Chest Press where I did 10 sets of 10 reps. When doing so much training volume for one exercise it’s tempting to quickly pump out the reps. And there are times when I’ll do that. But for this morning’s push workout, I did the 10 x 10 method with slow and controlled reps. This made a huge difference and was exhausting.

Supersets with Push Workout

Due to being so exhausted early in my push workout I chose supersets for everything thereafter for shoulders and triceps. So for shoulders I stuck with two type of lateral raises. I performed one set of standing lateral raises follow by bent over raises. I did these on the rack with the chest-rest. I’m glad our gym has this as I know many do not.

I also did supersets for triceps. Using the ropes, I did two variations of extensions (some call the regular rope extensions ‘rope pressdowns’ instead). This really burns your triceps out quickly. Supersets are a great way to get in a quick, intense workout. And they came in handy for this morning’s situation.

Push Workout, Calves & Cardio

After the push workout was complete I moved on to hit a little calves. I typically do calves 3-4 times a week. I only chose one exercise and did 4 sets with a triple drop on the final set.

For cardio, I’m still walking on the treadmill on a slight incline. This keeps my heart healthy and helps keep the fat off. These days I’m learning Thai language while doing cardio.

Train with Passion,



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