The Perfect Push Workout

The Perfect Push Workout

Jandro

Body Heatmap

Target Muscles

Incline Bench Press (Barbell)

110 repsW

28 reps2

35 reps3

415 reps4

ChestFront DeltsTriceps

Incline Bench Press (Barbell)

Set

KG

Reps

W

0

10

2

—

8

3

—

5

4

—

15

Seated Shoulder Press (Machine)

110-20 reps1

210-20 reps2

310-20 reps3

Front DeltsSide DeltsTriceps

Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Set

KG

Range

1

—

10-20

2

—

10-20

3

—

10-20

Skullcrusher (Barbell)

1—1

2—2

3—3

Triceps

Skullcrusher (Barbell)

Skullcrusher (Barbell)

Set

KG

Range

1

—

—

2

—

—

3

—

—

Standing Cable Fly

1—1

2—2

3—3

ChestFront Delts

Standing Cable Fly

Standing Cable Fly

Set

KG

Range

1

—

—

2

—

—

3

—

—

Lateral Raise (Machine)

120 reps1

220 reps2

320 reps3

Side Delts

Lateral Raise (Machine)

Lateral Raise (Machine)

Set

KG

Reps

1

—

20

2

—

20

3

—

20

Plate Front Raise

1—1

2—2

Front Delts

Plate Front Raise

Plate Front Raise

Set

KG

Range

1

—

—

2

—

—

Diamond Push Up

1—F

TricepsChest

Diamond Push Up

Diamond Push Up

Set

Reps

F

—