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Chest, Shoulders & Triceps Bodyweight & Band Home Workout

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MikeThurston
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Published on 04/14/20 / In Sports

Full push workout which you can do at home using only your bodyweight and resistance bands.

» Training Programmes - https://mikethurston.co.uk/

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The Routine:

A: Handstand Push Ups: 5-10 reps, 3 Sets

B1: Press Ups (SLOW): 15-20 reps
B2: Band Lateral Raise: 12-15 reps, 3 Sets

C1: Pike Press: 12-15 reps
C2: Chest Fly: 12-15 reps, 3 Sets

D1: Tricep Press Up: 12-15 reps
D2: Band Y Raise: 12-15 reps
D3: Foot Elevated Push Ups: 15-20 reps, 3 Sets

E1: Single Arm Raise: 12-15 reps + 10 partial reps (bottom half)
E2: Tricep Dips: 15-20 reps
E3: Shoulder Rotations: 12-15 reps, 3 Sets

Each week look to make the routine more difficult by:
- increasing number of reps
- slowing down tempo
- increasing number of sets
- reducing rest period
- placing more tension on working muscle

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