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(PPL)PUSH WORKOUT FOR MASS 101- CHEST-SHOULDER-TRICEPS von Damien Patrick   2 years ago

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This is my beginner to intermediate PUSH workout for mass. Although this can be done by any fitness level if you adjust the sets to fit where you are currently in your training. This fits into a PUSH- PULL- LEG split or PPL for short. This is a bodybuilding focus push workout NOT a strength focus push workout. The focus is balance in the physique to create symmetry from an early stage of training.

FULL PUSH WORKOUT FOR CHEST-SHOULDERS-TRICEPS

INCLINE BARBELL PRESS - 4 SETS X 15 / 12/ 12/ 10
75-90 SECS REST

INCLINE DUMBBELL PRESS - 4 SETS X 15 / 12/ 10/ 8
75-90 SECS REST

FLAT DUMBBELL FLY - 4 SETS X 15 /12/ 12/ 10
60-75 SECS REST

HIGH CABLE FLY- 3 SETS X 15/ 12/ 12
1 DROP SET 10/ 5
45 SECS REST

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**SUPERSET**
DUMBBELL SHOULDER PRESS - 4 SETS X 15 /12/ 12/ 10
SEATED DUMBBELL REAR DELT FLY- 4 SETS X 15 /12/ 12/ 10
75-90 SECS REST

**SUPERSET**
INCLINE EZ-BAR TRICEP EXTENSIONS- 4 SETS X 15 /12/ 12/ 10
SEATED LATERAL DUMBBELL RAISE- 4 SETS X 15 /12/ 12/ 10
60-75 SECS REST
OFFSET GRIP: https://youtu.be/4Spd3sPietc

**SUPERSET**
CABLE ROPE FACEPULL - 4 X 15/ 12/ 12/ 12
OVERHEAD ROPE EXTENSION - 4 X 15/ 12/ 12/ 12
45-60 SECS

**SUPERSET**
CABLE ROPE FACEPULL - 4 X 15/ 12/ 12/ 12
OVERHEAD ROPE EXTENSION - 4 X 15/ 12/ 12/ 12
45-60 SECS

CABLE TRICEP PRESS DOWNS - 3 X 15 / 12 /10
DROP SET 10 / 5
45 SECS REST



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