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Description

This is one of my favorite upper body push workouts for building strength and mass. Sets should be completed for each exercise before moving on. Rest For 1 minute in between each set. The second group of bench presses should be done with less weight and a close grip to focus triceps. Enjoy!


Exercises

Set 1: 5 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
10 reps
Weights: Moderate
Barbell Incline Bench Press
5 reps
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
5 reps
Barbell Bench Press
Barbell Bench Press
5 reps

Set 2: 2 rounds
Alternating Side Crunches
Alternating Side Crunches
10 reps
Ball Tuck and Pike
10 reps
V-Ups
V-Ups
10 reps

Set 3: 5 rounds
Resistance: Moderate
Rope Tricep Push Down
7 reps
Weights: Heavy
Cable Crossovers
5 reps

Set 4: 1 round
Shoulder Stretches
Shoulder Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds


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