Push #1
Strength · chest, delts, triceps
5 min light cardio — any treadmill, bike or elliptical, either floor — plus dynamic stretching.
1
Machine Chest Press
F1Seated chest press
warm-up2–3
working3×6–8
rpe7–8→9
rest2–3m
Bench PressF2Olympic flat bench (Impulse)
Flat Dumbbell PressF1Dumbbells + adjustable benches
photo pending
2
DB Shoulder Press (Seated)
F1Dumbbells + adjustable benches
warm-up1–2
working3×8–10
rpe7–8→9
rest2–3m
Overhead Barbell PressF2Squat stands / wall rack
Barbell Upright RowF2Bars + plates floor
photo pending
3
Pec Deck
F1Functional trainer (dual cable)
warm-up0–1
working3×8–10
rpe9→10
rest1–2m
Dumbbell FlyF1Dumbbells + adjustable benches
Push-UpF1Dumbbells + adjustable benches
At your gym: Cable Fly — F1, cable rig
photo pending
4
DB Lateral Raise
F1Dumbbells + adjustable benches
warm-up0–1
working3×8–10
rpe9→10
rest1–2m
Cable Lateral RaiseF1Functional trainer (dual cable)
Machine Lateral RaiseF1Functional trainer (dual cable)
photo pending
5
EZ-Bar Skullcrusher
F1Dumbbells + adjustable benches
warm-up0–1
working2×8–10
rpe9→10
rest1–2m
DB SkullcrusherF1Dumbbells + adjustable benches
Overhead Triceps ExtensionF1Dumbbells + adjustable benches
photo pending
6
Triceps Pressdown
F1Functional trainer (dual cable)
warm-up0–1
working2×8–10
rpe9→10
rest1–2m
Triceps Kickback (Cable)F1Functional trainer (dual cable)
EZ-Bar SkullcrusherF1Dumbbells + adjustable benches
photo pending
≈ 16 working sets · est 45–75 min