The 30 Minute Physique Experiment Day 5

The 30 Minute Physique Experiment Day 5

08/12/2025 Training Log. Push Session

Warm up: clam shells, ab wheel rollouts, rear delt fly

Ex 1: single arm kettlebell overhead press-2x6/6

Ex 2: incline dumbbell bench press-9,7

Ex 3: single arm cable overhead extensions-13/13, 8/8

Ex 4: chest supported dumbbell lateral raise-15+5 partials, 9+6 partials 

Total Time = 25 minutes

This was a dandy little push workout.

Push days are easy to structure.

There's pretty much 2 options.

Option 1 (for the person that needs and/or wants a bit more delt stimulus):

Ex 1: overhead press variation

Ex 2: bench press variation 

Ex 3: triceps variation 

Ex 4: lateral raise or upright row variation 

Option 2 (for the person that needs and/or wants a bit more chest stimulus)

Ex 1: bench press variation

Ex 2: secondary bench press or pushup variation 

Ex 3: Triceps variation 

Ex 4: lateral raise or upright row variation 

The shoulders get hit pretty well during bench press variations – especially the front delts. It's tough (at least for most adults beyond a certain spring chicken age) to do 3 pressing movements in a session. Especially so if you've been training hard for more than 3 years or so.

So, decide what you want:

More horizontal pressing plus a shoulder isolation or 1 vertical press, 1 horizontal press, and a shoulder isolation.

Obviously, I prioritize my shoulder development over chest development and I really enjoy doing 1 vertical press plus 1 horizontal press. But I find my physique really benefits from those lateral raises at the end of my push sessions.