Push #2
Hypertrophy · delts, chest, triceps
5 min light cardio — any treadmill, bike or elliptical, either floor — plus dynamic stretching.
1
DB Shoulder Press (Seated)
F1Dumbbells + adjustable benches
warm-up2–3
working3×10–12
rpe7–8→9
rest2–3m
DB Shoulder Press (Standing)F1Dumbbells + adjustable benches
Overhead Barbell PressF2Squat stands / wall rack
photo pending
2
Flat Dumbbell Press
F1Dumbbells + adjustable benches
warm-up1–2
working3×10–12
rpe7–8→9
rest2–3m
DipF2Power tower (pull-up / dip / knee raise)
Bench PressF2Olympic flat bench (Impulse)
photo pending
3
Cable Lateral Raise
F1Functional trainer (dual cable)
warm-up0–1
working3×12–15
rpe9→10
rest1–2m
Machine Lateral RaiseF1Functional trainer (dual cable)
DB Lateral RaiseF1Dumbbells + adjustable benches
photo pending
4
Cable Fly
F1Functional trainer (dual cable)
warm-up0–1
working3×15–20
rpe9→10
rest1–2m
Dumbbell FlyF1Dumbbells + adjustable benches
Pec DeckF1Functional trainer (dual cable)
photo pending
5
Triceps Kickback (Cable)
F1Functional trainer (dual cable)
warm-up0–1
working2×12–15
rpe9→10
rest1–2m
EZ-Bar SkullcrusherF1Dumbbells + adjustable benches
Triceps PressdownF1Functional trainer (dual cable)
photo pending
6
Overhead Triceps Extension
F1Dumbbells + adjustable benches
warm-up0–1
working2×12–15
rpe9→10
rest1–2m
EZ-Bar SkullcrusherF1Dumbbells + adjustable benches
DB SkullcrusherF1Dumbbells + adjustable benches
photo pending
≈ 16 working sets · est 45–75 min