Pushing Workout – Ashley Jones

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    Pushing Workout

    Push Press – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

    Incline Bench Press – 3 week strength progression either wave or straight style (wk1: 6/5/4/4, wk2: 5/4/3/3, wk3: 4/3/2/2)

    Seated DB Shoulder Press – 3 week hypertrophy/strength progression (wk1: 12/10/8/8, wk2: 10/8/6/6 wk3: 8/6/4/4)

    3 Way Shoulder Raise – alternate each week between: 3 x 12 – 15 and 4 x 8 – 1

    By Ashley Jones

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