PUSH DAY Workout | Chest, Shoulders and Triceps Workout for Muscle Growth (for Beginners)

Hey everyone! 👋 In this video, I’m sharing my complete upper body push workout focusing on chest, shoulders, and triceps. 🏋️‍♂️ This 90-minute session is structured to target:
Upper, mid, and lower chest for a balanced, full look
Front (anterior) and side (lateral) delts for rounded shoulders
Triceps with a mix of dynamic movements
My Chest Training Formula:
1. Prioritize upper chest at the start to hit it when you’re strongest (it’s often underdeveloped for many).
2. Combine mid and lower chest in a single exercise with slightly less intensity.
3. Always include one push movement and one fly movement for optimal chest development.
For shoulders, I’m focusing on front delts and side delts to build width and definition. As for triceps, I like to keep it varied-this week, I’m doing straight bar pushdowns and skullcrushers.
What’s in this video?
✔️ Exercise breakdowns for chest, shoulders, and triceps
✔️ Tips for form and execution
✔️ My approach to balancing intensity across muscle groups
Let me know in the comments if you try this workout and how it goes for you! 🚀
📱 Follow me on Instagram for more updates, progress pics, and fitness content: @FitcodebyJay
If you enjoy this video, don’t forget to LIKE, SUBSCRIBE, and hit the NOTIFICATION BELL so you never miss a workout. 💪
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Disclaimers: FitcodebyJay is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. FitcodebyJay will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@RishiNagrani9]

Bro can you rate my workout
Push -incline bench press 3 sets till failure
Flat bench press 3 sets till failure
Cable flys for lower chest +dips (superset) 3 sets failure
Tricep
Tricep dips 3 sets till failure
Rope push down 3sets failure
Pull
Back -one hand dumble rowing 3 sets till failure
Barble rowing 3 sets till failure
Wide grip lat pull down 3 sets till failure
Seated cable rowing 3 sets till failure
Bicep
Hammer curls 4 sets till failure
Barble curls 4 sets till failure
Legs and shoulders
1.squats 4 sets till failure
2.hamstring curl 3 sets failure
3.leg extension (quads) 3sets failure
4calve raises (3 sets till failure)
Shoulders-
Side raises 3 sets till failure
Overhead press 3 sets failure
Rear delt machine fly 3 sets till failure
Shrugs 3 sets till failure

[@FitcodebyJay]

Very good workout routine! I would just add a fly movement for upper chest and an additional calve raise exercise.
Reason for these additions is simply because upper chest and calves are very stubborn and requires high volume training and many people have these muscles underdeveloped. Other than that, top notch exercises. 👍💪