PUSH YOUR LIMITS
Goal: Challenge your strength, endurance, and mental toughness. Push beyond your normal limits while maintaining good form.
DAY 1 — CHEST + SHOULDERS
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Incline Dumbbell Press — 4 × 8–10
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Chest Dips — 3 × AMRAP
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Single-Arm Cable Chest Press — 3 × 10 each side
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Low-to-High Cable Fly — 3 × 12–15
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Landmine Press — 3 × 10 each side
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Cable Lateral Raise — 3 × 12–15
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Dumbbell Front Raise — 3 × 12
Finisher:
Push-Up Mechanical Drop Set — 3 rounds
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Feet-Elevated Push-Ups → Standard Push-Ups → Knee Push-Ups
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Go to near failure at each variation
DAY 2 — BACK + BICEPS
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Chest-Supported Dumbbell Row — 4 × 8–10
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Neutral-Grip Pull-Up — 3 × AMRAP
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Straight-Arm Cable Pulldown — 3 × 12–15
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Meadows Row — 3 × 10 each side
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Machine High Row — 3 × 10–12
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Incline Dumbbell Curl — 3 × 10–12
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Cross-Body Hammer Curl — 3 × 12 each arm
Finisher:
Farmer's Carry — 3 × 40 seconds
DAY 3 — LOWER BODY
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Front Squat — 4 × 6–8
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Bulgarian Split Squat — 3 × 10 each leg
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Barbell Hip Thrust — 4 × 8–10
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Reverse Lunges — 3 × 10 each leg
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Seated Leg Curl — 3 × 12–15
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Tibialis Raises — 3 × 15–20
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Seated Calf Raise — 4 × 15–20
Finisher:
Sled Push — 4 × 20–30 yards
DAY 4 — ARMS + DELTS
Superset 1 — 4 rounds
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EZ-Bar Preacher Curl — 10 reps
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Cable Overhead Triceps Extension — 12 reps
Superset 2 — 3 rounds
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Bayesian Cable Curl — 12 reps each arm
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Single-Arm Cable Pushdown — 12 reps each arm
Superset 3 — 3 rounds
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Dumbbell Lateral Raise — 15 reps
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Reverse Pec Deck — 15 reps
Burnout:
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Cable Curl — 1 × 20
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Rope Triceps Pushdown — 1 × 20
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Lateral Raises — 1 × 20
Rest: 45–60 seconds between supersets.
DAY 5 — PUSH YOUR LIMITS CHALLENGE
This is the big Week 2 challenge rather than another traditional body-part workout.
Complete 5 rounds:
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10 Kettlebell Swings
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10 Dumbbell Push Presses
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12 Alternating Reverse Lunges
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10 Pull-Ups (or assisted pull-ups)
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12 Dumbbell Renegade Rows (6 each side)
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15 Box Step-Ups
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30-Second Battle Rope Slams
Rest: 90 seconds between rounds.
Challenge: Try to maintain your pace through all 5 rounds. If you finish strong, increase your weight or reduce your rest time the next time you perform the workout.
