Seth Feroce's Push Day | Shoulders, Chest, & Triceps

Seth Feroce's Push Day | Shoulders, Chest, & Triceps

The 2022 HWMF Transformation Challenge is officially underway! During the next 8 weeks, Seth's goal is to get absolutely shredded, while maintaining as much size & strength as possible. In addition, Seth wants to improve his cardiovascular health and overall functionality.

To achieve Seth's goals, he's going to be training 5-6 days per week. Three days per week, Seth does a Push, Pull, Legs routine. The other two days, Seth does Functional & FXCKABLE workouts.

Seth wants to share as much as possible with all of you while he undergoes this transformation, which means he will be filming a ton of training and nutrition content. Make sure to subscribe to his YouTube Channel so you don't miss out on any future videos! And if there's anything in particular that you would like to see from Seth, leave a comment on one of his most recent videos.

So far, Seth has already posted an example of his Pull Day: Seth Feroce's Pull Workout Explained and one of his go-to Functional & FXCKABLE workouts: Functional & FXCKABLE Workout Series | Seth Feroce

Next up, we are covering his full Push Workout! Seth prefers to train his shoulders first, followed by chest, and finishes with triceps. In the video below, he offers several tips and tricks on how you can maximize each exercise. The full workout is listed below, so you can try it out yourself and let us know what you think!

 Seth's Push Day | Shoulders, Chest, & Triceps

Full Workout - Exercises, Sets, & Reps

  • Warm-Up: External Rotation & Lateral Raises using 5 lbs plates: 2-3 sets x 10-15 reps
  • Standing Dumbbell Lateral Raises: 4 sets x 12, 10, 8 reps (Last set - 4 Drop-Set until Failure)
  • Smith Machine Shoulder Press: 3 sets x 12, 10, 8 reps
  • Barbell Upright Rows: 3 sets x 12 reps
  • Incline Machine Chest Press: 3 sets x 12, 10, 8 reps
  • Flat Dumbbell Fly: 3 sets x 12, 10, 10 reps
  • Cambered Bar Cable Tricep Press-downs: 3 sets x 12 reps
  • Dumbbell French Press: 3 sets x 10, 8, 8 reps
  • Rope Press-downs: 3 sets x 12, 10, 8/16 reps


  • Pre-Workout: 2 scoops Hydraulic ICEE Cherry mixed with 10-12 ounces of cold water (consume 20-30 minutes before training)
  • Intra-Workout: 1/2 scoop Demo Day Big Cherries mixed with 8 ounces of water (consume half way through the workout)