Push Day

Exercise 1

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 2

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 min Rest

Exercise 3

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 4

Cable Crossover

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 5

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 6

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 7

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 8

Inner Chest Press Machine

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 9

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 10

Push-down

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 11

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 12

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

1-2 Rest

Exercise 13

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 14

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 15

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

1-2 Rest

Exercise 16

Lever Triceps Dip

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 17

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 18

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 19

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 20

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 21

Half Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Exercise 22

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

1-2 Rest

Exercise 23

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-2 Rest

Pec Deck Fly

Dumbbell Fly

Dumbbell Bench Press

Cable Crossover

Incline Dumbbell Fly

Incline Dumbbell Press

Reverse Grip Incline Dumbbell Press

Inner Chest Press Machine

One Arm Triceps Pushdown

Push-down

Cable Rope Overhead Triceps Extension

Reverse Push-up

High Pulley Overhead Tricep Extension

Close-Grip Dumbbell Press

Kneeling Diamond Push-Up

Lever Triceps Dip

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Lever Shoulder Press

Dumbbell Raise

Half Arnold Press

Rear Delt Fly Machine

Seated Rear Lateral Dumbbell Raise

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