Push Hypertrophy

Chest, Shoulders, Triceps. When able to finish a workout with 12 reps, up weight and reduce reps to only be able to complete workout with 8 reps each. Build back up to 12 reps and repeat cycle. Rest 30s. - 3mins based on goals. The higher the reps/lower the weight, the lower the rest.

Exercises

Set 1: 3 rounds

Weights: Moderate

Dumbbell Bench Press

12 reps

Weights: Light

Bench Dumbbell Fly

12 reps

Set 2: 3 rounds

Incline: Moderate

Incline Dumbbell Bench Press

12 reps

Set 3: 3 rounds

Weights: Light
❤️ Very Hard (Zone 4)

Chest Fly

12 reps

Set 4: 3 rounds

Weights: Moderate

Push Presses

Reps until failure

Set 5: 3 rounds

❤️ Vigorous (Zone 3)

Arnold Press

12 reps

Set 6: 3 rounds

Weights: Light
❤️ Very Hard (Zone 4)

Cable Side Lateral - Double Drop (Each Arm)

12 reps

Set 7: 3 rounds

Weights: Moderate
❤️ Very Hard (Zone 4)

Cable Rope Overhead Triceps Extension

12 reps

Resistance: Moderate
❤️ Very Hard (Zone 4)

Cable Tricep PushDown

12 reps

Related Workouts

Push 2

23 mins 12 secs, Moderate

“PUSH” (Chest Focus)

24 mins 29 secs, Intense

Chest day

19 mins 18 secs, Moderate

Pull/Push

8 mins 24 secs, Intense

Chest & shoulders

12 mins 41 secs, Intense

Push R1

12 mins 40 secs, Moderate

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