mon · apr 20
push workout - chest, shoulders, triceps
architect · mon's build
push workout - chest, shoulders, triceps
16 exercises · 60 min
A focused push workout targeting chest, shoulders, and triceps with heavy compound lifts and accessory work.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
kettlebell halo
2 × 30 time · rest none
wu
03
goblet squat
2 × 30 time · rest none
wu
04
cable face pull
2 × 30 time · rest none
wu
main
01
barbell flat bench press
4 × 6 · 85% · rest 120s
02
barbell overhead press
4 × 6 · 85% · rest 120s
03
barbell close-grip bench press
4 × 6 · 85% · rest 120s
04
cable rope pushdown
3 × 12 · moderate · rest none
a
05
dumbbell lateral raise
3 × 12 · light · rest none
a
06
dumbbell triceps kickback
3 × 12 · light · rest none
b
07
bodyweight diamond push-up
3 × 12 · bodyweight · rest none
b
08
dumbbell lying triceps extension
3 × 12 · light · rest none
c
09
barbell skullcrusher
3 × 12 · light · rest none
c
cooldown
01
scorpion stretch
1 × 60 time · rest none
cd
02
cobra stretch
1 × 60 time · rest none
cd
03
triceps stretch
1 × 60 time · rest none
cd