mon · may 4
push workout - chest, shoulders, triceps
architect · mon's build
push workout - chest, shoulders, triceps
14 exercises · 60 min
A heavy compound push workout focusing on chest, shoulders, and triceps for strength and hypertrophy.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
push-ups
2 × 30 time · rest none
wu
03
kettlebell halo
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 lying triceps extension
3 × 12 · moderate · rest none
a
06
dumbbell flat press
3 × 12 · moderate · rest none
b
07
cable crossover (mid-height)
3 × 12 · moderate · rest none
b
cooldown
01
triceps stretch
1 × 60 time · rest none
cd
02
cobra stretch
1 × 60 time · rest none
cd
03
bodyweight butterfly stretch
1 × 60 time · rest none
cd