PUSH
🔴 Push Day A
Heavy compound pressing paired with shoulder isolation and tricep finishing work. A classic push split that builds width, thickness, and pressing strength.
45–75 min
7 exercises
intermediate ChestShouldersTriceps
Select Intensity
Exercises
1
Barbell Bench Press
chest · intermediate
Sets 4
Reps 4–6
Rest 150s
Warm-up with 2 light sets first. This is your strength-focus work.
2
Incline Dumbbell Press
chest · beginner
Sets 3
Reps 8–12
Rest 120s
Focus on the upper chest stretch at the bottom.
3
Overhead Press (Barbell)
shoulders · intermediate
Sets 3
Reps 6–10
Rest 120s
4
Lateral Raise
shoulders · beginner
Sets 4
Reps 12–15
Rest 60s
3-second eccentric on every rep. Lead with elbows.
5
Skull Crusher (EZ-Bar)
triceps · intermediate
Sets 3
Reps 8–12
Rest 90s
Keep elbows in, full range to forehead.
6
Tricep Cable Pushdown
triceps · beginner
Sets 3
Reps 10–14
Rest 60s
Use the rope. Splay hands at the bottom for peak contraction.
7
Face Pull
shoulders · beginner
Sets 3
Reps 15–20
Rest 60s
Shoulder health work. Every push session should end with this.