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Upper Push Hypertrophy

Targeting chest, shoulders, and triceps with hypertrophy-focused training. Moderate loads and 8-12 rep ranges maximize muscle tension and time under tension for growth.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Shoulder Stretch (Cross-Body)

1 set × 10 reps

4

Cat-Cow Stretch

1 set × 10 reps

Main Workout

Superset

3 circuits
1

Pull-Up

1 set × 10 reps

2

Triceps Pushdown - Cable

1 set × 12 reps

Superset

3 circuits
1

Bicep Curl - Dumbbell

1 set × 12 reps

2

Calf Raise

1 set × 15 reps

Superset

3 circuits
1

Scapular Pull-Up

1 set × 10 reps

2

Plank

1 set × 45s

Superset

3 circuits
1

Crunch

1 set × 15 reps

2

Dead Bug

1 set × 12 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Triceps Stretch - Overhead

1 set × 30s

3

Child's Pose

1 set × 30s

4

Cat-Cow Stretch

1 set × 30s

5

Neck Movement (Three-Plane)

1 set × 30s