PUSH 1

Workout

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

2 Sets

12-15 Reps

3-5 Rest

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

15-12-8-8 Reps

2-3 Rest

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

Smith Machine Incline Bench Press

3 Sets

6-8 Reps

2-3 Rest

Seated Cable Chest Press

Equipment: Cable, Full Gym

Seated Cable Chest Press

3 Sets

8-10 Reps

2-3 Rest

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

Dumbbell Chest Supported Lateral Raises

4 Sets

10-12 Reps

1.5-2 Rest

One Arm High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

One Arm High Pulley Overhead Tricep Extension

3- الكابل مستوى الكتف Sets

10-12 Reps

1.5-2 Rest

Cable Crossover Triceps Extension

Equipment: Cable, Full Gym

Cable Crossover Triceps Extension

3 Sets

8-10 Reps

1.5-2 Rest

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