Evolving Push Day Workout

Spice up your push day by performing this perfectly crafted push workout routine designed by John Jewett. This routine hits the shoulders, chest, & triceps.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Intermediate
Program Duration:	8 weeks
Days Per Week:	1
Time Per Workout:	60-75 minutes
Equipment Required:	Barbell, Dumbbells, Cables, Machines
Target Gender:	Male & Female

Workout Description

This workout is focused on hitting your shoulders, chest, and triceps from all angles. The aim is to maximize muscle growth and improve overall strength.

The workout is structured to incorporate both heavy lifting and hypertrophy training, ensuring that you get the best of both worlds. Follow the exercises and tips below to maximize your results.

The Evolving Push Day Workout

The following workout is designed to hit your shoulders, chest, and triceps with the right mix of compound and isolation exercises. Perform each exercise with proper form and control to maximize muscle activation and growth.

Exercise	Sets	Reps
Cable Upright Row	2	15, 20, 25
Hammer Strength Flat Press	3	10, 10, 10
Hammer Strength Decline Press	3	10, 10, 10
Smith Machine Military Press	2	10
Lying Cable Lateral Raise	3	15
Incline Bench Cable Fly	3	15
Superset: Cable Overhead Tricep Extension & Dips	3	15
Incline Bench Cable Fly	3	15

1. Cable Upright Row

Perform this exercise with a wide grip to target your delts. Keep your back straight and lift the cable to chin level. Focus on controlling the weight on the way down.

2. Hammer Strength Flat Press

This machine exercise is great for isolating the chest muscles. Keep your feet flat on the ground and press the handles forward. Ensure a full range of motion for maximum muscle activation.

3. Hammer Strength Decline Press

This exercise targets the lower chest. Keep your back flat against the pad and press the handles downwards. Focus on squeezing the chest muscles at the bottom of the movement.

4. Smith Machine Military Press

This exercise targets the shoulders. Keep your back straight and press the bar upwards. Lower the bar slowly to engage the muscles fully.

5. Lying Cable Lateral Raise

This isolation exercise targets the delts. Lie on a bench and raise the cables to shoulder level. Focus on controlling the weight and squeezing at the top of the movement.

6. Incline Bench Cable Fly

This exercise targets the upper chest. Lie on an incline bench and perform flys with cables. Focus on squeezing the chest at the top of the movement.

7. Superset: Cable Overhead Tricep Extension & Dips

Perform tricep extensions with a cable followed immediately by dips. This superset targets the triceps for maximum growth. Focus on full range of motion and squeezing at the top of the movement.

Wrap Up

This workout is designed to hit your push muscles from all angles. Stick with it for 8 weeks and you’ll see noticeable improvements in your strength and muscle size. Ensure you’re eating enough protein and getting adequate rest to support muscle growth.