The Ultimate Push Day Workout
Magnum has shown you our ultimate leg day workout, our ultimate pull day workout and now, it’s time for the most fun of all… The ultimate push day. This will include the primary muscle groups chest, shoulders, and triceps. You will feel this one the next day (or for a couple of days).
We suggest you get your Hard Muscle Builder and DNA capsules for this lift. Hard Muscle Builder uses 4 key ingredients to build you bigger, harder and leaner muscles while also lowering stress and increasing energy. DNA will scavenger for ammonia and create an anabolic environment that will have you pushing up more reps and more weight than ever before. Guaranteed strength increases in only three days!
The Warmup
This workout will be giving your upper body a great pump so you will want to be fully warmed up and well stretched to increase strength and growth potential as well as to prevent injury. We like to start with walking on an incline for 5-10 minutes and follow it up with a good stretch.
The Routine
|
Exercise: |
Set 1 |
Set 2 |
Set 3 |
|
Flat Barbell Bench Press |
12 reps |
12 reps |
8 reps |
|
Incline Dumbbell Press |
12 reps |
12 reps |
8 reps |
|
Standing Overhead Barbell Press |
12 reps |
12 reps |
12 reps |
|
Seated Arnold Press |
12 reps |
12 reps |
12 reps |
|
Dumbbell Fly’s (Drop Set) |
12 reps |
12 reps |
12 reps |
|
Tricep Pushdowns (Superset) |
15 reps |
15 reps |
15 reps |
|
Lateral Raises (Superset) |
12 reps |
12 reps |
12 reps |
|
Dips |
AMRAP |
AMRAP |
AMRAP |
Flat Barbell Bench Press
This one is a classic. A staple for many people. You want to spend at least 1 set warming up with a light weight before getting into your 12 to 8 rep range. Lock your shoulders in place and grip the car tight. Keep your feet planted firmly on the ground and push the weight up through your heels. This will allow you to push the most weight. Bring the weight down to the center of your chest with each rep. Remember to keep your focus on your pectorals muscles for optimal mind-muscle connection.
Incline Dumbbell Press
This exercise results in some serious upper pectoral gains. You want your incline at about 30 degrees to keep the pressure off of your front delts and more focused on your chest. Just like the flat barbell bench press, keep your feet planted firmly on the ground and push through your heels. Bring your elbow down to a full, 90-degree bend with each rep.
Pro tip: twist your hands inward toward the top of your rep to squeeze the outside of your pectoral muscle for full muscle activation.
Standing Overhead Barbell Press
Splitting into our shoulder routine now, you want to start with a warmup set just like you did on the flat bench. Keep your reps controlled with each set to prevent injury. This workout does not need to be heavy to be effective. Bringing the barbell from under your chin, press the weight straight up above your head and back down to under your chin with each rep. This is going to target your front delts, as well as your lats and core.
Seated Arnold Press
This shoulder variation had been a staple for many years for its ability to target your rear and front delts in one movement. While seated, take your dumbbells and hold them at your shoulders with your palms facing in. From here, press the dumbbells above your head and turn your wrist so that your palms face outward. On the way back down, turn your wrists in. This allows your rear delts to be engaged at the bottom of the press while targeting your front delts at the top of the press.
Dumbbell Fly’s (Drop Set)
This exercise will get the blood pumping to your pecs so that you feel the burn. Keep your form strong and your reps slow and controlled. When you drop the weight, cut the weight in half. Jump right into your drop set immediately. This is great for muscle growth!
Tricep Pushdowns (Superset)
There are a few ways to do this exercise. For this workout, we use a rope extension. Keep a straight back and good form for each set. Your arms should be locked at your sides with each rep. For the rope set, keep your knuckles facing each other at the top of the set with your elbows art about a 90-degree bend. As you push the weight down, keep your knuckles facing each other but pull your hands away from each other. This is going to give you a maximum range of motion and will target all three heads of your tricep. Feel that burn! Superset with the following exercise.
Lateral Raises (Superset)
Your final shoulder exercise for this workout, you are going to target your side delts. Standing up, take the dumbbells from your side and raise them up laterally with your body. Your arms should be relatively straight with each rep. Keep mind-muscle connectivity in mind so that you are targetting that side delt. Superset with the previous exercise.
Dips
This final exercise will burn your triceps and lower chest. Keep a strong form and pump these reps out. You can add weight with a dip belt by hooking a plate to the chain. Keep a good form and go with as many reps as possible. 3 sets of this and you are finished Magnum’s Ultimate Push Day!
