Push Workout

6-Day Push-Pull-Leg Workout for Advanced Lifters / Workout Plan

Bench Press

Equipment: Barbell, Bench, Full Gym

4 Sets

12, 10, 8, 6 Reps

45-60" Rest

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

4 Sets

10, 10, 10, 10 Reps

30" Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

4 Sets

10, 10, 8, 6 Reps

45-60" Rest

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

4 Sets

10, 10, 10, 10 Reps

45-60" Rest

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

4 Sets

10, 10, 8, 8 Reps

45-60" Rest

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Dumbbell Front Raise

3 Sets

12, 12, 12 Reps

45-60" Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

4 Sets

12, 12, 12, 12 Reps

45-60" Rest

Push-down

Equipment: Cable, Full Gym

3 Sets

12, 12, 12 Reps

45-60" Rest

Cable Tricep Kickback

Equipment: Cable, Full Gym

Cable Tricep Kickback

3 Sets

12, 12, 12 Reps

45-60" Rest

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