< Back to all Free Media
Chest Delts & Tris: Push overload
CHEST DELTS & TRIS – PUSH DAY
Push days have always been my favorite, theres nothing more visually satisfying than a massive chest pump. Make sure you read the direction for each movement, we train with intent! As you guys know MountainDog raised me so I am sure you can see the influence here. Feel free to hit the DOWNLOAD MEDIA button to save this workout right to your phone , computer, tablet or whatever else you kids use these days lmao. Tag me on social media @teddygrams84 and lets see that pump busting you out of your shirt!
Chest
1/ Slight incline dumbbell press
Set the bench between flat and conventional incline. Work your way up to a tough set of 8 and hit 3 working sets of 8 with it.
3 working sets
2/ Incline smith machine press
For this we want to hit sets of 6 reps but taking small jumps until we can barely get 6 reps with perfect form. Remember take small jumps so we get enough working sets. Count the last 3 sets.
3 working sets
3/ Machine press
Hopefully you have a machine that converges, we are aiming for 3 tough sets of 10 reps here, hold the contraction for 1 second. If you only have access to a hammer strength press I would add bands to it.
3 working sets
4/ Peck deck
Nothing fancy here just aiming for 3 sets of 15 reps, work the stretched position and squeeze the contraction. Control.
3 working sets
Delts
1a/ Reverse peck deck
Sets of 20 on these.
Superset with
1b/ Dumbbell side laterals
Sets of 8 reps with 6 partials added.
3 total rounds.
2/ Machine press
Simply work your way up to a tough set of 8 and stick with it for 3 sets.
3 working sets
Triceps
1/ V bar triceps extension
4 sets of 12 reps on these, work a full range of motion and get a good stretch. Do not lock out.
4 working sets
2/ Overhead rope extension
Cable set to the bottom, lets finish off the triceps with 3 sets of 10 reps
3 workings sets
Disclaimer: In no circumstances that Teddy Pantelis Nutrition (TPN) is liable to you or
other third parties for any loss or damages arising directly or indirectly from your use of
or inability to use the program and or any information.