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Push – advanced

PushAdvanced8 exercisesabout 70 min

Heavy bench press and overhead press first, then incline press and weighted dips, followed by volume for side delts, chest and triceps. Increase the load in small steps once every set hits the target.

Exercises

Barbell Bench Press4 sets × 5-8 · rest 180 sBarbell Overhead Press4 sets × 5-8 · rest 150 sIncline Barbell Bench Press3 sets × 6-8 · rest 120 sWeighted Dips3 sets × 6-10 · rest 120 sCable Lateral Raise4 sets × 12-15 · rest 60 sCable Fly3 sets × 12-15 · rest 60 sSkull Crusher3 sets × 8-10 · rest 90 sCable Overhead Tricep Extension3 sets × 8-10 · rest 60 s

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Part of these programs

Leg focus – advanced, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts with different emphasis: Monday knee-dominant with squat,

More workouts: Push

Push – beginnerAlternate with the pull session. Chest, shoulders and triceps on machines and with dumbbells. 2–3 sets, 60–90 Beginner · 6 exercises · about 40 min
Push – intermediateAlternate with the pull session: bench press and overhead press as the base, incline dumbbell press and flyes,Intermediate · 7 exercises · about 55 min