Hello, everyone! This week’s video is dedicated to full “push” workout routine, including the tips and techniques I implement to make the most gains I possibly can! Also, here’s a basic list of the characteristics of muscle fiber types that I reference here and there throughout the video. The premise is that in order to MAXIMIZE the amount of muscle you build, you have to train to target these different fibers through varying rep schemes!

MUSCLE FIBER TYPES (basic understanding):
Type I (Slow-twitch): Muscular endurance; aerobic; smaller size; less force; slow to fatigue; more capillaries, mitochondria, myoglobin
Type II (Fast-twitch): Strength/burst; anaerobic; larger size; more force; quick to fatigue; more capillaries, mitochondria, myoglobin

Please see below for the full workout and listen up to see how I weave this into my training!
(Chest)
1. FLAT BARBELL BENCH PRESS – 5×5, 90 seconds rest
2. INCLINE DUMBBELL BENCH PRESS – 4×12/10/8/8 (PYRAMID SETS), 75 seconds rest
3. SUPERSET: INCLINE DB FLY W/ INCLINE DB HEX PRESS – 4×8-12 each, 45 seconds rest
(Shoulders)
4. KETTLE BELL SIDE DELT RAISES – 4x15ish, 45 seconds rest
5. SUPERSET: STRAIGHT BAR FRONT RAISES W/ UPRIGHT ROW – 4×10-12 each, 60 seconds rest
(Triceps)
6. CABLE ROPE OVERHEAD EXTENSION – 4×10-12, 30 seconds rest
7. SINGLE ARM DB OVERHEAD EXTENSION – 3×10-12 each, no rest

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