Alpha Trainer · Workout Sheet
Push Day
Chest / Shoulders / Chest priority
Warm-up
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Treadmill | 1 | 10 min | — | Build general body heat |
| External + internal rotation superset | — | — | — | Light, cuff activation only |
| Med-ball chest passes | — | — | — | CNS primer |
Main workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| A · Plate-loaded chest press | 4 | 5–8 | — | Flat bench, chest priority. Last 2 sets: 3-1-1 tempo. Final set: full reps + lengthened partials |
| B · Lever overhead press | 3 | 8–11 | — | Plate-loaded lever, pronated grip. Stop at 2 RIR. Smooth press, ribs down |
| C · Alternating incline DB press | 3 | 8–9 / arm | 60 s | Hold the waiting arm at lockout. Control the eccentric |
| D · Plate-loaded fly | 3 | 10–11 | — | Pause in the stretch. Deep pec stretch every rep |
| E · Lateral raise machine | 3 | 12 | — | Strict tempo. Lead with the elbows, no swing |
| F · FST-7 fly finisher | 7 | 8 | 30–45 s | Same fly. Stretch between sets. Last set: full reps + stretch partials to failure |
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Educational information only, not medical advice. Consult your physician before starting any exercise, nutrition or supplement program. Results vary and are not guaranteed. Full disclaimer: alphatrainerhq.github.io/disclaimer