TWERKOUT 🏋️ Day 509 • PUSH - Chest, Shoulders, Triceps (full routine) скачать в хорошем качестве

TWERKOUT 🏋️ Day 509 • PUSH - Chest, Shoulders, Triceps (full routine)

Back to PUSH! This one's all about building that powerful upper-body armor, pushing through the chest, shoulders, and triceps for that proud posture and press power. 🎯 TODAY'S FOCUS: • Prime shoulder mobility to bulletproof the joints • Build pushing strength with incline pressing variations • Pump those triceps for lockout strength and sleeve-stretching definition ✅ EXERCISES: • Banded Shoulder Therapy – 1 set, 20 reps (Mobility activation) • Banded Tricep Kickbacks – 3 sets, 20 reps (Light isolation primer) • Inclined Bench Press – 4 sets, 6–10 reps (Heavy push, upper chest mass) • Incline Dumbbell Press – 4 sets, 8–12 reps (Hypertrophy focus, chest shaping) • Dumbbell Shrugs – 4 sets, 20 reps (Trap pump, posture power) • Landmine Press – 3 sets, 8–10 reps (Shoulder-safe strength builder) • Cable Triceps Pushdowns (Rope or Bar) – 3 sets, 10–12 reps (Peak contraction for horseshoe triceps) • Standing DB Skullcrushers – 3 sets, 6–8 reps (Overhead stretch + meathead triceps) 😴 REST PERIODS: • 2–3 min for heavy presses • 1–2 min for accessories • 0–1 min for mobility and warmups 🔥 PRO TIP: Pressing with a slight incline not only targets the upper chest more effectively, but also minimizes front delt dominance — making every rep count for aesthetic gains. 📊 Here's my workout routine spreadsheet: https://mattprindle.com/workout-routine 🏷️ #twerkout #PushDay #ChestGains #ShoulderStrength #TricepsPower #UpperBodyPump #GymFlow