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Push · Hypertrophy · 45 min · Intermediate
Chest & Triceps Strength
Build upper-body pressing strength with compound movements and focused triceps work.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
5 minutes easy cardio, then band pull-aparts and 2 light ramp-up sets of your first press.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press Leave 1–2 reps in the tank on every set. | 4 | 5–8 | 2–3 min |
Incline Dumbbell Press | 3 | 8–12 | 90 sec |
Dips | 3 | 8–12 | 90 sec |
Cable Fly Slow negative, big stretch. | 3 | 12–15 | 60 sec |
Overhead Triceps Extension | 3 | 10–15 | 60 sec |
Triceps Rope Pushdown | 3 | 12–15 | 60 sec |
Finisher
Optional: max-rep push-ups, 2 sets.
Ready to train?
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