Push Hypertrophy

Chest, Shoulders, Triceps. When able to finish a workout with 12 reps, up weight and reduce reps to only be able to complete workout with 8 reps each. Build back up to 12 reps and repeat cycle. Rest 30s. - 3mins based on goals. The higher the reps/lower the weight, the lower the rest.

Exercises

Set 1: 3 rondes

Gewichten: Gemiddeld

Dumbbell Bench Press

12 herhalingen

Gewichten: Licht

Bench Dumbbell Fly

12 herhalingen

Set 2: 3 rondes

Helling: Gemiddeld

Incline Dumbbell Bench Press

12 herhalingen

Set 3: 3 rondes

Gewichten: Licht
❤️ Zeer Zwaar (Zone 4)

Chest Fly

12 herhalingen

Set 4: 3 rondes

Gewichten: Gemiddeld

Push Presses

Herhalingen tot falen

Set 5: 3 rondes

❤️ Krachtig (Zone 3)

Arnold Press

12 herhalingen

Set 6: 3 rondes

Gewichten: Licht
❤️ Zeer Zwaar (Zone 4)

Cable Side Lateral - Double Drop (Each Arm)

12 herhalingen

Set 7: 3 rondes

Gewichten: Gemiddeld
❤️ Zeer Zwaar (Zone 4)

Cable Rope Overhead Triceps Extension

12 herhalingen

Weerstand: Gemiddeld
❤️ Zeer Zwaar (Zone 4)

Cable Tricep PushDown

12 herhalingen

Gerelateerde Workouts

Push 2

23 min 12 sec, Gemiddeld

“PUSH” (Chest Focus)

24 min 29 sec, Intens

Chest day

19 min 18 sec, Gemiddeld

Pull/Push

8 min 24 sec, Intens

Chest & shoulders

12 min 41 sec, Intens

Push R1

12 min 40 sec, Gemiddeld

Topkeuze voor deze Workout

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