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

Serie 1: 3 rondas

Pesas: Moderado

Dumbbell Bench Press

12 reps

Pesas: Ligero

Bench Dumbbell Fly

12 reps

Serie 2: 3 rondas

Inclinación: Moderado

Incline Dumbbell Bench Press

12 reps

Serie 3: 3 rondas

Pesas: Ligero
❤️ Muy Duro (Zona 4)

Chest Fly

12 reps

Serie 4: 3 rondas

Pesas: Moderado

Push Presses

Repeticiones al fallar

Serie 5: 3 rondas

❤️ Vigoroso (Zona 3)

Arnold Press

12 reps

Serie 6: 3 rondas

Pesas: Ligero
❤️ Muy Duro (Zona 4)

Cable Side Lateral - Double Drop (Each Arm)

12 reps

Serie 7: 3 rondas

Pesas: Moderado
❤️ Muy Duro (Zona 4)

Cable Rope Overhead Triceps Extension

12 reps

Resistencia: Moderado
❤️ Muy Duro (Zona 4)

Cable Tricep PushDown

12 reps

Entrenamientos relacionados

Push 2

23 minutos 12 segundos, Modero

“PUSH” (Chest Focus)

24 minutos 29 segundos, Intenso

Chest day

19 minutos 18 segundos, Modero

Pull/Push

8 minutos 24 segundos, Intenso

Chest & shoulders

12 minutos 41 segundos, Intenso

Push R1

12 minutos 40 segundos, Modero

Elección Principal para este Entrenamiento

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