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Push-day (chest, shoulders & triceps) 🔥
Автор: IFBB PRO ABDO
Загружено: 2025-11-21
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🔥Monday: PUSH (chest tricep shoulders) 🔥
1. Incline Smith Machine Press: 1 top set of 6-10 reps, 1 back-off set of 12-15 reps
2. Machine Chest Press: 3 sets of 6-10 reps (squeeze hard until you feel the inner
pecs engage)
3. Cable fly: 3 sets of 8-12 reps
4. Dumbbell lateral raises: 3 sets of 8-12 reps (1 drop set immediately after the final
set)
5. Reverse Pec Dec: 3 sets of 8-12 reps (1 drop set immediately after the final set)
6. Single arm Cable Tricep Pressdown: 3 sets of 12-15 reps
7. Lying dumbbell ext: 3 sets of 12-15 reps
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