HIGH Hypertrophy Push Workout

Get ready for high-intensity push hypertrophy workout. Are you ready to push your limits?

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

The goal of the session will be to hypertrophy his chest, we will focus especially on the upper (upper).

The first 3 exercices will be compound movements. In the second part we will work on isolation exercices soliciting chest, shoulders and triceps.

This program can be done minimum every 4 days to be able to recover correctly.

Don't forget the 5 minutes of joint warm-up which will be very important to realize before this session:

1- Cable fly:

• 2 warmup sets x 15 à 20 rep: 30" between sets

2- Smith machine incline bench press:

• 2 working sets x 8 à 10 reps ► 2' between sets

3- Incline press:

• 2 working sets x 5-8 reps ► 1’45" between sets

4- Shoulder press: 

• 2 working sets x 10-12 reps ► 1’15" between sets

5- Cable one arm side lateral raise:

• 3 working sets de 20 reps ► Non stop 

6- Close grip flat dumbbell press: 

• 2 working sets x 10-15 reps ► 1’ between sets

7- Cable extension:

• 3 working sets x 20 reps ► 40" between sets

* All sets are working sets, always make as many warm-up sets as needed

Possible variations of current movements

I want you wherever you are to be able to benefit from the exercises used during your workout, so feel free to use this substitution list if needed.

Most of the exercises mentioned below are available in the exercise library. 

• Cable fly: All types of cable fly
• Smith machine incline bench press: Narrow grip push-up, Incline dumbbell press
• Incline press: Chest press, Narrow grip push-up
• Shoulder press: Smith machine shoulder press
• Close grip flat dumbbell press: Close grip chest press, Narrow grip push-up
• Cable one arm lateral raise: All types of lateral elevation
• Cable extension: Kneeling dumbbell extension