Push day

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

12 Reps

120 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12 Reps

120 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

12 Reps

120 Rest

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

3 Sets

12 Reps

120 Rest

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

One-Arm Lying Triceps Extension

3 Sets

12 Reps

120 Rest

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Pull day Monday