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Dumbbell Push Day

Build a powerful chest, sculpted shoulders, and strong triceps with this classic dumbbell push session. Expect a satisfying pump and real strength gains from start to finish!

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Push-Up

2 sets × 10 reps, 10 reps

Main Workout

Bench Press - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Dumbbell Press (Incline) - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Shoulder Press - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Lateral Raise - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Front Raise (Single-Arm) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

3 circuits

Dumbbell Tricep Overhead Extension

1 set × 12 reps

Triceps Kickback - Dumbbell

1 set × 12 reps

Cool Down

Chest Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s