Read more... . . Chest: High to low cable flys: 2 sets > 12, 10 Dumbell Incline Press: 3 sets →> 12, 10, 8-6 . . Shoulders: Cable side lateral raises: 3 or 4 sets > 15, 12, 10, (8, optional) Dumbell shoulder press: 3 sets → 10, 8, 8-6 . . Triceps: Rope tricep pushdowns: 2 or 3 sets > 15, 12, (10-8, optional) Close grip bench: 3 sets → 10, 8, 6 . Workout tips Tip 1: start with cable flys to pre exhaust your chest Tip 2: For every exercise release the weight slow and control the negative. When you lowering the weight, you must lower the weight for at least 4 seconds. Tip 3: don't rest the weight at the top of the rep. That releases tension. Tip 4: This is a high intensity program so don't try to finish the set as fast as possible. TIME UNDER TENSION! Tip 5: Try get a full range of motion and stretch your muscle to the fullest . . Comment down below pump if you like this push day