Week 1 Push

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 2

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 3

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 4

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 5

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 6

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 7

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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Exercise 8

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 9

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 10

Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Equipment: Dumbbells, Full Gym

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Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Exercise 11

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 12

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 13

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 14

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 15

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 16

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 17

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 18

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

Exercise 19

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 20

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 21

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 22

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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Exercise 23

Squat

Equipment: Barbell, Full Gym

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Bench Press

Incline Barbell Bench Press

Cable Crossover

High Cable Crossover

Low Cable Crossover

Pec Deck Fly

Dumbbell Upward Fly

Close-grip Incline Dumbbell Press

Dumbbell Pullover

Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Cable Lateral Raise

Alternating Dumbbell Front Raise

One Arm Triceps Pushdown

One Arm Lying Triceps Extension

Cable Rope Overhead Triceps Extension

Seated One-Arm Dumbbell Triceps Extension

Seated Dumbbell Triceps Extension

Dumbbell Skull Crusher

Decline Dumbbell Triceps Extension

Bent Over Kickback

Squat

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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