Push Training Weekend

Exercise 1

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

7.5KG Rest

Exercise 2

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

7.5KG Rest

Exercise 3

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

7.5KG Rest

Exercise 4

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 5

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 6

Dumbbell Standing Palms In Press

Equipment: Dumbbells

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4 Sets

15 Reps

5KG Rest

Exercise 7

Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 8

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 9

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 10

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 11

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

5KG Rest

Exercise 12

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 13

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 14

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 15

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 16

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 17

Dumbbell Seated Front and Back Tate Press

Equipment: Dumbbells, Full Gym

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Dumbbell Seated Front and Back Tate Press

4 Sets

15 Reps

3KG Rest

Exercise 18

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 19

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

15 Reps

3KG Rest

Exercise 20

Band Standing Chest Press

Equipment: Cable, Resistance Band

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4 Sets

15 Reps

3 Bands Rest

Exercise 21

Middle Chest fly With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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4 Sets

15 Reps

3 Bands Rest

Dumbbell Triceps Extension

Seated Dumbbell Triceps Extension

Dumbbell Front Raise

Dumbbell Push Press

Standing Dumbbell Shoulder Press

Dumbbell Standing Palms In Press

Arnold Press

Dumbbell Kickback

Dumbbell Bench Press

Close-Grip Dumbbell Press

Reverse Grip Dumbbell Bench Press

Two Arm Dumbbell Front Raise

Dumbbell Lateral Raise

Dumbbell Upward Fly

Seated Dumbbell Lateral Raise

Seated Rear Lateral Dumbbell Raise

Dumbbell Seated Front and Back Tate Press

Dumbbell Skull Crusher

Dumbbell Fly

Band Standing Chest Press

Middle Chest fly With Resistance Band

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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