Push Day - Chest, Shoulders, Triceps
Building on your recent full-body session, this workout focuses on hypertrophy for the chest, shoulders, and triceps. We will use a mix of barbell and dumbbell movements to maximize muscle growth and strength.
Warmup
(3)Treadmill Incline Walk
Set incline to 3.0 and walk at a brisk pace to raise core temperature.
Dynamic Arm Circles
Large circles with arms extended to mobilize the shoulder joints.
Band Pull-Aparts (if available) or Scapular Shrugs
Focus on squeezing the shoulder blades together to activate the upper back and rear delts for stability.
Main Workout
(6)Barbell Floor Press
Lie on your back on the floor inside a power rack with your knees bent and feet flat. Grip the barbell with hands slightly wider than shoulder-width apart. Lower the weight slowly until your upper arms touch the floor. Pause for a moment to eliminate momentum, then drive the bar back up to the starting position by contracting your chest and triceps.
Seated Dumbbell Shoulder Press (each hand)
Sit with back supported. Hold a 17.5kg dumbbell in each hand. Press weights overhead until arms are nearly locked, then lower to ear level.
Incline Dumbbell Bench Press (each hand)
Set bench to 30-45 degrees. Hold a 20kg dumbbell in each hand. Focus on the upper chest contraction at the top of the movement.
Dumbbell Lateral Raise (each hand)
Slight bend in elbows. Raise 10kg dumbbells in each hand to shoulder height, leading with your elbows. Control the descent.
Cable Tricep Pushdown (per side)
Using a straight or V-bar. Keep elbows pinned to your ribs and extend fully. Use 25kg on the cable stack.
Dumbbell Overhead Extension (total)
Hold one 17.5kg dumbbell with both hands. Lower it behind your head by bending elbows, then extend back to the starting position.
Cooldown
(3)Doorway Chest Stretch
Place forearms on a door frame and lean forward gently to stretch the pectorals.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the lateral deltoid.
Overhead Tricep Stretch
Reach one hand down your back and gently push the elbow down with the opposite hand.