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Upper Body Push ~ Part of a 3 Day Split

This hypertrophy based workout is part of my “Week Long 3 Day Split” Plan. I figured you may like 1 or 2 of my workouts and wanted to incorporate them into your own - no problem! ✅ Warm up for 5 mins before ✅ Cool down for 5 mins after along w/ static stretches ✅ Choose your own weights (75% 1RM)

  • 50 minutes
  • Advanced
  • Bench · Dumbbell · Cable Machine
  • Chest · Shoulders · Triceps
Bodybuilding Build muscle

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Exercises

Main exercises

Dumbbell Bench Press
  • Chest
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
5 10
Dumbbell Incline Bench Press
  • Chest
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
Dumbbell Arnold Press
  • Shoulders
  • Intermediate
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
Dumbbell Side Raise
  • Shoulders
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10

Superset 1 of 3

Perform each exercise one after the other with no rest in between.

Superset 2 of 3

Superset 3 of 3

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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