The Perfect Push Workout for Growth (Chest Shoulder Triceps)

Progress like never before with this push workout perfect for pecs, shoulders and triceps

One of the most effective muscle-building workout routines you can use is the push pull legs split. 
In the push workout for mass, you train all of your upper body pushing muscles (chest, shoulders, and triceps). 
In the pull workout, you train all of your upper body pulling muscles (back, biceps, and rear delts). 
And in the legs workout, you train your entire lower body (quads, hamstrings, calves). 

The push pull legs workout is so effective because it trains each major muscle group at the optimal training frequency of 2x/week, allows plenty of recovery time for each muscle, and can be tailored to each individual. 
In this workout, I’ll show you how to get started with the push pull legs program by going through exactly how to set up one of your push day workouts for the week.

All working set must be done until failure at the requested number of repetitions

Incline dumbbell press:
1 to 2 warm up set = 20 reps
(Increase the weight gradually)
3 to 4 working sets = 10 to 12 reps until failure
1’30 rest

Bench press: (variation with dumbbells)
1 warm up sets = 15 reps
(Increase the weight gradually)
3 to 4 working set = 8 to 10 reps
1’45 rest

Shoulder press:
1 warm up set = 15 reps
(Increase the weight gradually)
3 to 4 working sets = 12 to 15 reps
1’15 rest

Giant set:

Side lateral raise
20 reps 
(Increase the weight gradually)
Incline dumbbell fly
15 reps
(Increase the weight gradually)
Overhead triceps extension
15 to 20 reps
(Increase the weight gradually)
3 working set 
1’ rest between giant set

Dips: (variation + with bodyweight on the bench)
Max reps 
3 working sets
1’15 rest

Seated calves:
25 to 30 reps
3 to 4 sets
(Increase the weight gradually)
45’’ rest

Single leg standing calves:
20 reps 
3 to 4 sets
10’’ rest between each side