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- 2026年11月13日
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这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Jeff Nippard · 发布于 2024年11月27日
Science-based push day for 2025! 1. Bench press: 3x8-10. Because it’s a hypertrophy day, I’m using a smaller arch and pausing on my chest on each rep. Even though hypertrophy heads usually go for machines or dumbbells, I still love the bench press and I think it’s a great chest builder. 2. Machine shoulder press: 3x10-12. I like the machine here because on my last set I can really push my delts all the way to failure without needing to worry about stabilization. 3. Pec deck: 3x15-20. Because the bench press doesn’t give the biggest stretch, make sure you go as deep as you can here. On my last set, I keep going with 4 or 5 lengthened partials. Your chest pump should be insane after this. 4. High cable lateral raise: 3x10-15. Focus on scooping the weight out. I think about pushing the cable away from my body rather than lifting the cable up. Then two exercises for the triceps. 5. Overhead cable extension: 3x5-10 6. Cable triceps kickback: 3:10-15 Get my full training programs here: https://jeffnippard.com
