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Push – intermediate

PushIntermediate7 exercisesabout 55 min

Alternate with the pull session: bench press and overhead press as the base, incline dumbbell press and flyes, then lateral raises and triceps. 3 sets, 2 min rest on the presses.

Exercises

Barbell Bench Press3 sets × 6-8 · rest 120 sBarbell Overhead Press3 sets × 6-8 · rest 120 sIncline Dumbbell Press3 sets × 8-10 · rest 90 sCable Fly3 sets × 12-15 · rest 60 sDumbbell Lateral Raise3 sets × 12-15 · rest 60 sCable Tricep Pushdown3 sets × 8-10 · rest 60 s · supersetOverhead Tricep Extension3 sets × 8-10 · rest 60 s · superset

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Part of these programs

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