Push (Chest, Shoulders, Triceps)

Exercise 1

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 sec Reps

20 sec Rest

Exercise 2

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30 sec Reps

30 sec Rest

Exercise 3

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30 sec Reps

30 sec Rest

Exercise 4

Single Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30 sec Reps

30 sec Rest

Exercise 5

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-10 Reps

60 sec Rest

Exercise 6

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-10 Reps

60 sec Rest

Exercise 7

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

60 sec Rest

Exercise 8

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

60 sec Rest

Exercise 9

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

120 Rest

Exercise 10

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

60 sec Rest

Exercise 11

Weighted Round Arm

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

60 sec Rest

Exercise 12

Assisted Reverse Stretch (Chest And Shoulder)

Equipment: Full Gym, NO EQUIPMENT

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Assisted Reverse Stretch (Chest And Shoulder)

2 Sets

20 sec Reps

20 sec Rest

Exercise 13

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 sec Reps

20 sec Rest

Exercise 14

Standing Triceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 sec Reps

20 sec Rest

Exercise 15

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 sec Reps

20 sec Rest

Exercise 16

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 sec Reps

20 sec Rest

Exercise 17

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 sec Reps

20 sec Rest

Standing Reach Up Back rotation Stretch

Arm Scissors

Wall Push-up

Single Arm Circles

Dumbbell Bench Press

Dumbbell Fly

Close-Grip Dumbbell Press

Dumbbell Kickback

Dumbbell 4 Way Lateral Raise

Weight Plate Front Raise

Weighted Round Arm

Assisted Reverse Stretch (Chest And Shoulder)

Seated Chest Stretch

Standing Triceps Stretch

Above Head Chest Stretch

Shoulder Stretch Behind Back

Across Chest Shoulder Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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