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Upper Push Hypertrophy

Chest, shoulders, and triceps focus with hypertrophy rep ranges (8-12). Includes rear delt work for shoulder health. Moderate rest periods optimize muscle tension and time under tension.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Scapular Pull-Up

1 set × 10 reps

4

Plank

1 set × 10 reps

Main Workout

1

Pull-Up

1 set × 4×8 reps

Superset

3 circuits
1

Triceps Pushdown - Cable

1 set × 12 reps

2

Bicep Curl - Dumbbell

1 set × 12 reps

1

Calf Raise

1 set × 3×15 reps

1

Crunch

1 set × 3×15 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