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Day 1 (Home)-PUSH (Chest, Shoulders & Triceps)

A focused push day that builds strong, defined chest, shoulders, and triceps using just dumbbells and a bench. Expect a solid pump and a satisfying burn by the end!

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Circle

1 set × 30s

Push-Up (Incline)

2 sets × 12 reps, 12 reps

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

Main Workout

Bench Press - Dumbbell

2 sets × 3×13 reps, 13 reps

Dumbbell Press (Incline) - Dumbbell

2 sets × 2×13 reps, 13 reps

Fly - Dumbbell

2 sets × 2×13 reps, 13s

3 circuits

Shoulder Press - Dumbbell

1 set × 13 reps

Lateral Raise - Dumbbell

1 set × 13 reps

Front Raise (Single-Arm) - Dumbbell

2 sets × 2×13 reps, 13 reps

3 circuits

Dumbbell Tricep Overhead Extension

1 set × 13 reps

Dip - Bench

1 set × 13 reps

Triceps Kickback - Dumbbell

2 sets × 2×13 reps, 13 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 40s