This is the Push Strength workout from the Muscle Up Mastery plan. It trains Triceps, Shoulders and Chest across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Tricep Dip while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Tricep Dip | 3 × 10 |
 Diamond Push-Up | 3 × 10 |
 Handstand Push-Up | 3 × 10 |
 Push Up | 3 × 10 |
 Decline Push Up | 3 × 10 |
 Bench Dip | 3 × 10 |
