Routine · HyperTraining
Push day (chest, shoulders, triceps)
The push session of a push/pull/legs split. Volume for muscle, with 60–90 s rests.
Exercises
- Barbell bench press4 × 8 · 120 s rest
- Incline dumbbell press3 × 10 · 90 s rest
- Seated dumbbell shoulder press3 × 10 · 90 s rest
- Lateral raise3 × 15 · 60 s rest
- Triceps pushdown3 × 12 · 60 s rest
- Overhead triceps extension3 × 12 · 60 s rest
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