Jour 1 de la Semaine 1 - Push Pull Leg

This machine-based push day workout is designed to maximize upper-body hypertrophy with a strong focus on the chest, shoulders, and triceps. Using lever machines, cables, and dumbbells, it combines compound pressing movements with targeted isolation work to fully fatigue the pushing muscles. The 3 sets of 8 reps on compound lifts emphasize strength and muscle growth, while the 12-rep isolation work increases time under tension for added hypertrophy. This workout is best suited for a gym setting and works well for beginner to intermediate lifters looking for controlled, joint-friendly muscle building.

The workout begins with the "Lever Decline Chest Press." This movement primarily targets the lower portion of the pectoralis major, with secondary involvement of the anterior deltoids and triceps. Keep your shoulder blades retracted against the pad, chest lifted, and drive the handles forward without locking your elbows aggressively. Avoid flaring the elbows excessively, which can stress the shoulders. Starting with a decline press allows you to emphasize lower chest fibers and move relatively heavy weight safely on a guided path.

Next is the "Lever Incline Chest Press," shifting focus to the upper chest (clavicular head of the pectoralis major) while still engaging the front deltoids and triceps. Keep your wrists neutral and press slightly upward in line with your upper chest. Avoid bouncing at the bottom or letting your shoulders roll forward. Pairing decline and incline presses ensures comprehensive chest development across multiple fiber angles.

The "Lever Military Press (plate loaded)" transitions the emphasis to the shoulders, primarily targeting the anterior deltoids, with assistance from the lateral deltoids and triceps. Sit tall with your core braced and press overhead without arching your lower back. Keep your head neutral and avoid excessive elbow flare. This vertical pressing pattern complements the horizontal chest presses and ensures complete push-day development.

The "Lever Seated Fly" isolates the chest, particularly the inner fibers, by placing the shoulders in horizontal adduction. Focus on a controlled stretch at the back and actively squeeze your chest at peak contraction. Keep a slight bend in the elbows and avoid turning the movement into a press. After the heavier compound presses, this isolation movement increases metabolic stress and enhances chest hypertrophy.

The "Dumbbell Lateral Raise" shifts attention to the medial deltoids, which are essential for shoulder width and balanced aesthetics. Raise the dumbbells out to the sides with a slight bend in the elbows, leading with the elbows rather than the hands. Avoid swinging or using momentum. This exercise balances out the front-dominant pressing work and improves overall shoulder symmetry.

The "Cable EZ-Bar Triceps Pushdown" targets the lateral and medial heads of the triceps. Keep your elbows pinned to your sides and extend the arms fully while controlling the eccentric phase. Avoid leaning excessively over the bar. This movement strengthens elbow extension, which directly supports pressing strength.

Finally, the "Cable High Pulley Overhead Tricep Extension" emphasizes the long head of the triceps due to the overhead arm position. Keep your elbows close to your head and stretch the triceps at the top before extending. Avoid flaring the elbows or arching your back. This exercise complements the pushdowns by ensuring full triceps development from multiple angles.

Overall, this is a structured hypertrophy-focused push workout that builds strength and muscle in the chest, shoulders, and triceps using stable, joint-friendly equipment. Rest 60–90 seconds between sets for isolation exercises and 90–120 seconds for compound presses. Perform this workout 1–2 times per week as part of a push/pull/legs or upper/lower split. Begin each session with 5–10 minutes of light cardio and dynamic shoulder mobility drills, followed by lighter warm-up sets before your first press. Progress by gradually increasing load, adding controlled tempo (such as a 3-second eccentric), or incorporating advanced techniques like drop sets on the final isolation set. Consistency and progressive overload will drive long-term muscle growth.