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Push Workout Schedule
I started off with decline barbell bench press as the lower pec is a weaker body part for me,You can adjust accordingly.
2-3 warmup sets 8-12 reps
3 working sets 8-12
Incline db bench press
3 sets of 10-15 reps
Cable crossover superset with pause pushups
4 sets of 12-20
One or two sets two extreme failure.(Harder than the last time)
For shoulders
Push press
4 sets of 6-10
Last two sets went heavy around 6-7 reps.
Superset
lateral raises and reverse pec dec
3 sets till failure
Triceps
Cable kickbacks 3 sets till failure
Close grip bench press on a Smith machine for 90 seconds as many reps as I can do.
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