Push Day Workout
It's Push Day! You ready?
Your push muscles are your chest, shoulders, and triceps. You can think of your push muscles as being the muscles you use when you’re pushing the weights away from your body.
Exercise Terms to Know
Super set: Perform 2 exercises one after the other without rest in between. Rest for 60 seconds after performing 1 set of each movement. Repeat for number of sets.
Drop set: Perform the prescribed number of repetitions of an exercise. Then drop to a weight that is lower than what you were using and continue performing the exercise until you can no longer perform repetitions with good form. Then stop.
1. Dumbbell bench press 4x12
2. Dumbbell crush press 4x10
3. Dumbbell lateral raise superset with dumbell alternating front raise 3x10 each
4. Cable tricep push down 4x10, Last set: Perform 1 drop set until failure
5. Machine rear delt fly superset with machine chest fly 3x10 each
Dumbbell bench press
Dumbbell crush press
Dumbbell lateral raise
Dumbbell alternating front raise
Cable tricep push down
Machine rear delt fly
Machine chest fly
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✔ Wonder Woman is goals in your mind
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To Your Good Health & Success,
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