Gym - Upper Body Push Hypertrophy
You recently completed a workout focusing on your lower body and glutes. This session targets your chest, shoulders, and triceps to build strength and muscle volume.
Warmup
(3)Stair Climber
Maintain a steady pace to elevate your heart rate. Keep your posture upright and do not lean on the handrails.
Dynamic Arm Circles
Rotate your arms in large circles forward and backward to mobilize the shoulder joints. Weight is 0.
Resistance Band Pull-Aparts
Hold a light resistance band in front of you and pull it apart, squeezing your shoulder blades together. Weight is 0.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Following your feedback, the weight has been lowered. Lower the bar slowly to your mid-chest and press upward with a full range of motion.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench at a 30 to 45-degree angle. Press the weights upward while maintaining a controlled descent to the level of your upper chest.
Barbell Overhead Press
Weight is total bar weight. Stand with feet shoulder-width apart and press the barbell from your shoulders to a full lockout above your head.
Dumbbell Lateral Raise
Weight is per dumbbell. Lift the weights out to your sides until your arms are parallel to the floor, focusing on the side deltoid.
Cable Face Pull
Weight is per side of the cable stack. Pull the rope attachment toward your forehead, pulling the ends apart and flaring your elbows outward.
Triceps Rope Pushdown
Weight is per side of the cable stack. Keep your elbows tucked at your sides and extend your arms downward, flaring the rope at the bottom.
Cooldown
(2)Static Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the pectoral muscles. Hold for 30 seconds per set.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold it with the opposite hand. Hold for 30 seconds per side.