PassbokenPassboken
Passboken › Workouts

Push – beginner

PushBeginner6 exercisesabout 40 min

Alternate with the pull session. Chest, shoulders and triceps on machines and with dumbbells. 2–3 sets, 60–90 s rest; add weight once you reach the top of the rep range.

Exercises

Machine Chest Press3 sets × 10-12 · rest 90 sMachine Shoulder Press3 sets × 10-12 · rest 90 sIncline Dumbbell Press3 sets × 10-12 · rest 90 sPec Deck3 sets × 12-15 · rest 60 sDumbbell Lateral Raise3 sets × 12-15 · rest 60 sCable Tricep Pushdown3 sets × 10-12 · rest 60 s

Run the workout in Passboken

Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

Part of these programs

Leg focus – beginner, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts: Monday with the emphasis on squat-type movements, Thursd

More workouts: Push

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
Push – advancedHeavy bench press and overhead press first, then incline press and weighted dips, followed by volume for side Advanced · 8 exercises · about 70 min