Main Focus:ChestAlso Works:TricepsFront Delts
Sets
4
Reps
6-8
Tip: Keep shoulders packed and feet planted.
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Push Day + Abs
3-dayDay 1
Chest, shoulders, and triceps focused workout with core work.
6
Exercises
PushAbs
Exercises
Main Focus:ChestAlso Works:TricepsFront Delts
Sets
3
Reps
8-10
Tip: 30-45 degree incline, control the weight.
Main Focus:ShouldersAlso Works:TricepsUpper Chest
Sets
3
Reps
8-10
Tip: Keep core tight, don't arch back.
Main Focus:ShouldersAlso Works:Traps
Sets
3
Reps
12-15
Tip: Slight bend in elbows, lead with pinkies.
Main Focus:Triceps
Sets
3
Reps
12-15
Tip: Split the rope at the bottom, squeeze triceps.
Main Focus:AbsAlso Works:Obliques
Sets
3
Reps
15-20
Tip: Curl down with abs, not arms.
Muscles Targeted
Primary Focus
TricepsChestShoulders
Secondary
Front DeltsAbsUpper ChestTrapsObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout