Linear PPL: Push B (Overhead Clock)
Overhead-led push day. Three working sets of standing press with a 6-rep AMRAP gate on the last, incline dumbbell press as the fixed secondary, then flyes, laterals and skullcrushers. ~55 min, 5 movements.
Estimated session
- Movements 5
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Standing Military Press Progressed primary. All three working sets share one load. Glutes and abs braced, no leg drive. Final set is the gate. 2 warm-up sets first 3 × 6, last AMRAP · rest 3 min | 3 | 6, last AMRAP | 3 min |
| 02 | Incline Dumbbell Press Fixed secondary — reps stay fixed every week and load moves only on the week instructions' RPE trigger; set count follows the week. Bench at 30°, full stretch at the bottom. 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Dumbbell Flyes Slight elbow bend held constant. Stretch, don't bounce. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 04 | Side Lateral Raise Lighter than Push A, higher reps. Strict, no swing. 2 × 20 · rest 1 min | 2 | 20 | 1 min |
| 05 | EZ-Bar Skullcrusher Lower to the forehead, elbows fixed, no flare. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
Coaching notes
Standing press, strictly — no dip and drive. If the bar only moves with leg contribution the load repeats rather than climbs. Press first while fresh, then incline dumbbell press; isolations follow in any order the floor allows. The AMRAP set ends when a rep takes longer than two seconds to lock out. Substitutions with load cues: skullcrushers swap to cable pushdowns at roughly 1.6× the EZ-bar load; dumbbell flyes swap to a pec deck at matched RPE. Barbell, rack and adjustable bench are hard.
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