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Workout of The Week : Push Power! (Chest, Shoulders & Triceps)

19/02/2017

Barrel Chest, Bold Shoulders and Beastly Triceps…

Workout of The Week : Push Power! (Chest, Shoulders & Triceps)...

I did this push workout this morning and I can barely lift my arms up to wash my hair (lol!). My chest, shoulders and triceps are aching like crazy ! If you are unsure of the exercises check them out on YouTube first.

A) WARM UP 

  • 15 minutes of foam rolling (back, shoulders)

B) Chest

  • Flat Bench Press x 5 sets (20, 15, 12, 10, 8)
  • 45 degree Incline DB press x 3 sets (15,12,10)
  • 30 degree Incline DB press x 3 sets (10,8,6)
  • Flat DB Fly’s x 4 sets (15,12,10,8)

C) Shoulders

  • Rear DB fly’s x 3 sets (20 reps)
  • Rear cable fly’s x 3 sets (20 reps)
  • DB side raises – set 1 x 6-10 reps (heavy), set 2 x 10-15 reps (heavy), set 3 x 15-20 reps (tempo 2:2:2), set 4 x 50 reps (go all out!)
  • Alternating DB shoulder press x 4 sets (20,16,12,10)

D) Triceps

  • E-Z bar skull crushers x 4 sets (10-15 reps)
  • Cable Rope tricep extensions x 4 sets (10-15 reps)
  • Overhead DB extension (1 DB) x 4 sets (15-20 reps)

E) COOL DOWN

  • 15 minutes of stretching/foam rolling

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