View this plan on Fitain

Push Workout Gym Based

This Hypertrophy Push workout works on increasing strength & size in chest, triceps and shoulders

1 hour
Intermediate
Chest · Shoulders · Triceps

Interests

Strength & conditioning Build muscle Bodybuilding Toning Strength

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Barbell

Bench

Dumbbell

Cable Machine

Assisted Pull Up/Dips Machine

Pectoral Fly Machine

Exercises

Warm Up

Ensure you warm up before starting the plan

Rowing (Machine)

Glutes | Quadriceps | Hamstrings | Upper Back | Lower Back | Calves

1 5

Barbell Bench Press

1 15 -

Rest - 01:30

2 12 -

Rest - 01:30

3 10 -

Rest - 01:30

4 8 -

Incline Bench Press with Pronated Grip Dumbbells

1 12 -

Rest - 01:30

2 12 -

Rest - 01:30

3 10 -

Pectoral Fly Machine

1 15 -

Rest - 01:00

2 12 -

Rest - 01:00

3 12 -

Assisted Tricep Dip Resistance Machine

1 12 -

Rest - 01:30

2 10 -

Rest - 01:30

3 10 -

Superset 1 of 3

Standing Pronated Grip Dumbbell Shoulder Press

1 12 -

Standing Lateral Raise with Dumbbells

1 15 -

Standing Front Raise with Dumbbells

Shoulders | Biceps

1 15 -

Superset 2 of 3

Standing Pronated Grip Dumbbell Shoulder Press

1 10 -

Standing Lateral Raise with Dumbbells

1 15 -

Standing Front Raise with Dumbbells

Shoulders | Biceps

1 15 -

Superset 3 of 3

Standing Pronated Grip Dumbbell Shoulder Press

1 8 -

Standing Lateral Raise with Dumbbells

1 12 -

Standing Front Raise with Dumbbells

Shoulders | Biceps

1 12 -

Superset 1 of 3

Standing Tricep Pushdown Cable Straight bar Pronated Grip

1 15 -

Standing Overhead Tricep Extension with Single Dumbbell

1 15 -

Superset 2 of 3

Standing Tricep Pushdown Cable Straight bar Pronated Grip

1 15 -

Standing Overhead Tricep Extension with Single Dumbbell

1 15 -

Superset 3 of 3

Standing Tricep Pushdown Cable Straight bar Pronated Grip

1 12 -

Standing Overhead Tricep Extension with Single Dumbbell

1 12 -

Created by

Sustain Health & Lifestyle Coaching

Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.