Perfect Push Day

Welcome to the Perfect push day for advanced bodybuilders:

Introduction: Push day is a crucial workout for advanced bodybuilders as it focuses on strengthening chest, shoulders, and triceps. These muscles are crucial for overall upper body strength and symmetry.

Let's get Started,

Warm-Up: 

Start with 10-15 minutes of light cardio to get the blood flowing and warm up the muscles. Follow it up with some dynamic stretching to prepare the muscles for the workout, such as roman chair, leg raises.

Chest: 

       

• Push ups: 4 sets of 10 reps 
• Flat Barbell Bench Press: 4 sets of 12 reps with heavy weight 
• Incline Dumbbell Press: 4 sets of 12 reps with heavy weight 
• Decline Bench Press: 4 sets of 12 reps with moderate weight
• Cable cross over: 4 sets of 12 reps 
• Pullovers: 4 sets of 12 reps

Shoulders: 

           

• Shoulder Press Front: 4 sets of 12 reps with heavy weight 
• Dumbbell Front Raises: 4 sets of 16 reps with moderate weight
• Dumbbell Lateral Raises: 4 sets of 16 reps with moderate weight  
• Dumbbell Press: 3 sets of 12 reps with moderate weight
• Barbell Shrugs: 4 sets of 12 reps

Triceps:

                  

• Close grip bench: 4 sets of 12 reps 
• Pulley push down: 4 sets of 12 reps (Drop Sets)
• Skull Crusher: 4 sets of 12 reps

Note:

The weights, sets, and reps mentioned above are just a guideline and can be adjusted according to your personal strength levels. The focus should always be on proper form and controlled movement.

Cool Down:

End your workout with some stretching and foam rolling to prevent soreness and tightness.

Conclusion:

Push day is a comprehensive workout that targets chest, shoulders, and triceps. Incorporating these exercises in your routine will help in building overall upper body strength and symmetry. Remember to warm up properly, lift with proper form, and cool down effectively to prevent injury.