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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
  • Chest · Shoulders · Triceps

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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Bench

Dumbbell

Cable Machine

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Exercises

Main exercises

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
5 10 -
Rest - 01:30
Incline Bench Press with Pronated Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Standing Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30

Superset 1 of 3

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

Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Standing Overhead Tricep Extension Cable with Rope on Cable
Intermediate
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Superset 2 of 3

Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Standing Overhead Tricep Extension Cable with Rope on Cable
Intermediate
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Superset 3 of 3

Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Standing Overhead Tricep Extension Cable with Rope on Cable
Intermediate
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Created by

John Heaton
Personal trainer

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