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

 

 

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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.