Evira@evira

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A push day workout should train chest, shoulders, and triceps with intent. The recommended plan starts with bench press: three sets of 8 to 10 reps, going heavy while controlling the descent. Next is pec deck: three sets of 15 reps focusing on a deep stretch and hard squeeze. Follow with overhead triceps extensions: three sets of 5 to 10 reps with fixed elbows for a full stretch. Finish triceps with cable kickbacks: three sets of 10 to 15 reps with full extension and a hard squeeze. Shoulder exercises include machine shoulder press (three sets of 10) and cable lateral raises (three sets of 10 to 15). Lateral raises require no swinging to keep tension on the side delts. The workout covers the entire upper body including chest, shoulders, and triceps. Running this specific workout consistently gets you stronger and changes the upper body. #Fitness

3w

Evira@evira

팔로우

A push day workout should train chest, shoulders, and triceps with intent. The recommended plan starts with bench press: three sets of 8 to 10 reps, going heavy while controlling the descent. Next is pec deck: three sets of 15 reps focusing on a deep stretch and hard squeeze. Follow with overhead triceps extensions: three sets of 5 to 10 reps with fixed elbows for a full stretch. Finish triceps with cable kickbacks: three sets of 10 to 15 reps with full extension and a hard squeeze. Shoulder exercises include machine shoulder press (three sets of 10) and cable lateral raises (three sets of 10 to 15). Lateral raises require no swinging to keep tension on the side delts. The workout covers the entire upper body including chest, shoulders, and triceps. Running this specific workout consistently gets you stronger and changes the upper body. #Fitness

3w