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THE BEST PUSH WORKOUT FOR GROWTH | CHEST, SHOULDERS & TRICEPS

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
70 minutes/day
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
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
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This PUSH WORKOUT for Chest/Shoulders/Triceps is one you have to try, perfect for both men and Women and ALL fitness levels. Full workout and a lot of top tips explained to help you throughout the workout

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Day 1 - Chest, Shoulders, Triceps, Quads

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Circuit
Hand Release Push-Up demonstrationPlay Hand Release Push-Up demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 3/0/1/0
Show Alternative Exercises
Banded Pushup demonstrationPlay Banded Pushup demonstration
1 set, 10 reps, (rest 60s)
light band
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 4/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
Start with lighter weight to heavier weight
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 8 reps, (rest 60s)
Start with heavy weight to lighter weight
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
2 sets, 5-6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
2 sets, 8-10 reps, (rest 60s)
Elbows in
Time between exercises: 60s
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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2 sets, 12 reps, (rest 60s)
Substitution: Glute Bridge Chest Press 2 x 12
Time between exercises: 60s
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Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Flye demonstrationPlay Incline Dumbbell Flye demonstration
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Cable Lateral Raise
1 set, 10 reps, (rest 60s)
Dropset: 10x10
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
1 set, 10 reps, (rest 60s)
Dropset: 10x10 Please watch Video for the two different hand placement.
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
1 set, 10 reps, (rest 60s)
Dropset: 10x10
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
12 min, 7 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
12 min, 7 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee demonstrationPlay Burpee demonstration
9C. Burpee
12 min, 7 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/19/2021, UTC


Last Updated: 11/1/2021, UTC

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