Push – Upper

Workout

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

Cable Rear Delt Fly

Face Pull

Equipment: Cable, Full Gym

Face Pull

Bent Over Kickback

Equipment: Dumbbells, Full Gym

Bent Over Kickback

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Dumbbell Triceps Extension

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated One-Arm Dumbbell Triceps Extension

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

Dumbbell Upright Row

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

Weight Plate Front Raise

Standing Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Standing Smith Machine Shoulder Press

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell One Arm Shoulder Press

Standing Alternating Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Standing Alternating Dumbbell Shoulder Press

Kettlebell One-Arm Military Press

Equipment: Full Gym, Kettlebell

Kettlebell One-Arm Military Press

Kettlebell Swings

Equipment: Full Gym, Kettlebell

Kettlebell Swings

Double Cable Front Raise

Equipment: Cable, Full Gym

Double Cable Front Raise

One Arm Kettlebell Snatch

Equipment: Full Gym, Kettlebell

One Arm Kettlebell Snatch

Wide Grip Bench Press

Equipment: Barbell, Full Gym

Wide Grip Bench Press

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

Hammer Press

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

Smith Machine Bench Press

Equipment: Full Gym, Machine

Smith Machine Bench Press

Assisted Chest Dip

Equipment: Full Gym, Machine

Assisted Chest Dip

Cable Crossover

Equipment: Cable, Full Gym

Cable Crossover

Cable Crossover

Equipment: Cable, Full Gym

Cable Crossover

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

Hammer Press

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

Push-down

Equipment: Cable, Full Gym

Push-down

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated One-Arm Dumbbell Triceps Extension

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Dumbbell Triceps Extension

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Day 1 Pull – Upper