THE BEST PUSH WORKOUT FOR GROWTH | CHEST, SHOULDERS & TRICEPS
By Obi Vincent
 | Intermediate (2-3 years) |
 | 70 minutes/day |
 | Build Muscle, Bodybuilding, Gain Strength |
 | Bodyweight, Loop Bands, 2 x Dumbbell, Barbell, Incline Bench, Hi-Lo Pulley Cable Machine, Flat Bench, Single Grip Handle Strap, Single D-Handle Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Media
▶Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
| 1A.Hand Release Push-Up | 1 set | 10 reps | 0s | |
| 1B.Push-up See Exercise Notes | 1 set | 10 reps | 0s | |
| 1C.Banded Pushup See Exercise Notes | 1 set | 10 reps | 0s | |
| 1D.Push-up See Exercise Notes | 1 set | 10 reps | 60s | |
| 2.Dumbbell Lateral Raise See Exercise Notes | 3 sets | 10 reps | 0s | |
| 3.Dumbbell Lateral Raise See Exercise Notes | 3 sets | 8 reps | 0s | |
Circuit #4 - 2 rounds Rest 60s between rounds | ||||
| 4A.Standing Barbell Military Press (AKA Overhead Press) | 2 rounds | 10 reps | 0s | |
| 4B.Barbell Push Press | 2 rounds | 5-6 reps | 0s | |
| 4C.Dumbbell Push up See Exercise Notes | 2 rounds | 8-10 reps | 60s | |
Circuit #5 - 2 rounds Rest 60s between rounds | ||||
| 5A.Incline Dumbbell Press See Exercise Notes | 2 rounds | 12 reps | 0s | |
| 5B.Dumbbell Incline Triceps Extension | 2 rounds | 10 reps | 0s | |
| 5C.Incline Dumbbell Flye | 2 rounds | 10-12 reps | 60s | |
| 6.Lying Cable Lateral Raise See Exercise Notes | 1 set | 10 reps | 60s | |
| 7.Cable Standing Fly See Exercise Notes | 1 set | 10 reps | 60s | |
| 8.Cable Triceps Pressdown See Exercise Notes | 1 set | 10 reps | 60s | |
Circuit #9 - 12 min Rest 0s between rounds | ||||
| 9A.Dumbbell Push Press | 12 min | 7 reps | 0s | |
| 9B.Push-up | 12 min | 7 reps | 0s | |
| 9C.Burpee | 12 min | 7 reps | 0s | |
Date Created: 3/19/2021, UTC
Last Updated: 11/1/2021, UTC
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