2025 09 12 Week 1 Cycle 4 Wednesday Upper Body Push
Perfect — let’s lock in your Cycle 4, Week 1 Wednesday workout: an Upper Body Push session designed for muscle growth, clean mechanics, and rack-free execution. You’re coming off Warrior Sculpt yesterday, so we’ll keep the volume smart and the intensity focused. This one’s all about chest, shoulders, and triceps — with a crisp finisher to light up the arms.
💪 Wednesday – Week 1 (Cycle 4): Upper Push Strength + “Triple Press” Finisher
✅ Focus
- Chest & Shoulder Strength
- Triceps Volume
- Controlled Pressing Mechanics
- Rack-Free, Home Gym Compatible
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🔥 Warm-Up (8–10 min)
3 Rounds Flow:
- 10 Jumping Jacks
- 8 Scapular Push-Ups
- 6 Empty-Bar Floor Presses
- 10 Band Pull-Aparts or Slam Ball OH Reaches
- 8 Arm Circles (each direction)
- 30s Wrist Rolls + Shoulder Openers
🧱 Strength Block – Upper Push
| Movement | Sets x Reps | Equipment | Notes / Cues |
|---|---|---|---|
| Barbell Floor Press | 4 x 8 | 35lb bar + plates | Controlled descent, pause at bottom |
| Dumbbell Arnold Press | 3 x 10 | 15–25lb DBs | Rotational press, full lockout |
| Incline DB Chest Press (on box) | 3 x 12 | DBs + plyo box | Slight incline, full ROM |
| Slam Ball Triceps Pushdowns | 3 x 15 | 20lb Slam Ball | Explosive press from chest |
| Dumbbell Front + Lateral Raise Superset | 2 x 10 ea | Light DBs | Burnout, no swing |
🧠 Rest 60–90 sec between sets. Focus on tempo, shoulder integrity, and clean lockouts.
⚡️ Finisher – “Triple Press” (3 Rounds for Quality)
3 Rounds:
- 10 Push-Ups
- 10 Dumbbell Push Press
- 10 Slam Ball Ground-to-Overhead
- 30s Hollow Hold
💡 Not for time — focus on clean reps and core engagement.
🧾 Post-Workout Notes
- Floor press power: 🚀 / steady / needs work
- Shoulder fatigue or tightness?
- Finisher pacing: aggressive / controlled / burnout
- Recovery plan: mobility, hydration, fuel
I used 25lb plates for the floor presses 25lb DBs for the arnods, and include chest presses, and 15lbs for lateral raises. The Finisher WOD took exactly 6 minutes.
Want me to sketch Thursday’s core + conditioning circuit next or prep Saturday’s pull workout to round out your lifting split? You’re building Cycle 4 with precision and shared momentum.