video phone beyonce mp3 Complete Push Workout | Chest, Deltoids & Triceps | Build Muscle & Strength

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Here is a great PUSH workout. This workout targets your chest, shoulders and triceps. Also there's a little bit for your obliques. This workout can be done 1-2 times a week depending on how fast you can recover. It should only take you about 55-75 minutes to do. Here is the full workout and it is Gain Certified.

1) Flat Barbell Bench Press 5 Total Sets x 10,8,5,3 (my weights 235,255,275,285,& 5th Set is a Double Drop Set x 5/10/15 reps (use 25lb plates) (Rest 1-2 minutes)
2) Incline DB Bench Press 3 Sets x 8-10 reps & 3rd Set is a Drop Set x Failure (Rest 1-2 minutes)
3) Seated Front Plate “Steering Wheels” 3 Sets x 20 seconds ***SUPER-SET***
3) Seated DB Side Raise 3 Sets x 10-12 reps (Rest 1-2 minutes)
4) Incline DB Fly 2 Sets x 12-15 reps and go slow on the way down counting 1-2-3 and squeeze your chest at the top of every rep (Rest 1-2 minutes) ***SUPER-SET***
4) Machine Chest Fly 2 Sets x 12-15 reps & 2nd Set is a Drop Set x Failure. (Squeeze your chest!!! (Rest 1-2 minutes)
5) Tricep Pushdown 3 Sets x 8-10 reps & 3rd Set is a Double Drop Set x Failure!!! Go as heavy as possible (Rest 1 Minute)
6) Hanging Oblique Crunches 2 Sets x 15-25 reps each side. (Rest 1 Minute)

video phone beyonce mp3 Complete Push Workout | Chest, Deltoids & Triceps | Build Muscle & Strength
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