Hypertrophy Push Workout
It’s Monday, it’s international chest day! All of us here in the office are amped up to hit a killer session and get our week off to a cracking start!
Why have we created a push workout and not just a simple chest workout?
Whether you’re looking to gain muscle or lose weight a push / pull type split could be perfect for you.
- Train muscle groups up to 2 times per week
- More muscle groups worked therefore greater calorie expenditure / muscle fibre activation
- Related muscle groups are worked together in one workout
So whether you wan’t to try something new or just mix up your training for the day give the below workout a shot!
Rowing machine – 5minutes steady state – Resistance 10 – RPE: 5
Bench press (olympic) – 15 x 1 (warm up – bar)
10 x 1 (warm up)
8 x 3 – 90s rest
6 x 1 – 90s rest
Seated shoulder press – 12 x 1 (warm up)
8 x 3 – 60s rest
Incline DB press (Superset) Side lateral raise – 10 / 10 x 4 – 60s rest
Upright row (1 second concentric) – 8 x 3 – 60s rest
Chest dips – 10 x 3 – 60s rest
Close grip bench press – 10 x 3 – 60s rest
Tricep dumbbell skull crushers (3 second negative) – 8 x 3 – 60s rest
There we go! Your My PT Hub special push session complete! If it was your first time completing a push type workout how did it go? Let us know your thoughts 🙂