Freitag – PUSH

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

5-8 Reps

180s Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

8-16 Reps

150 Rest

Squat

Equipment: Barbell, Full Gym

Squat

3 Sets

5-8 Reps

150s Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

5-12 Reps

150s Rest

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

Leaning Cable Lateral Raise

4 Sets

8-16 Reps

150s Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

8-16 Reps

150s Rest

Lever Triceps Dip

Equipment: Full Gym, Machine

Lever Triceps Dip

3 Sets

8-16 Reps

150s Rest

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