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Alex Martinez·Apr 20
@alexfitpro
Workout

Quick 4-block push day I use when Im short on time. Controlled tempo > heavy ego.

30-Minute Push Day

Chest, shoulders, triceps. Four compound-first, isolation-after blocks.

30 minchestshoulderstricepsbarbelldumbbellscable

Exercises

  1. 1Barbell Bench Press
    4 sets8 reps135 lbrest 90s

    3-sec lower, pause at chest

  2. 2Incline Dumbbell Press
    3 sets10 reps40 lbrest 60s
  3. 3Seated Shoulder Press
    3 sets10 reps35 lbrest 60s
  4. 4Triceps Rope Pushdown
    3 sets12 repscable stack #8rest 45s

    Lock elbows at sides

1
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