PUSH
🟠 Push Day B
Volume-focused push session with dumbbell variety, cable work, and targeted isolation. Pairs well with Push Day A on a frequency-2 program.
50–80 min
7 exercises
intermediate ChestShouldersTriceps
Select Intensity
Exercises
1
Incline Barbell Press
chest · intermediate
Sets 4
Reps 5–8
Rest 150s
Lead strength work on Push B.
2
Dumbbell Bench Press
chest · beginner
Sets 3
Reps 8–12
Rest 90s
3
Cable Chest Fly
chest · beginner
Sets 3
Reps 10–14
Rest 75s
Constant tension — feel the chest fully at each end.
4
Arnold Press
shoulders · intermediate
Sets 3
Reps 8–12
Rest 90s
Slow rotation — control the movement.
5
Cable Lateral Raise
shoulders · beginner
Sets 4
Reps 12–15
Rest 60s
6
Overhead Tricep Extension
triceps · beginner
Sets 3
Reps 10–14
Rest 90s
Long head emphasis. Slow eccentric behind the head.
7
Diamond Push-Up
triceps · intermediate
Sets 2
Reps 10–15
Rest 60s
Finisher set — bodyweight burnout.