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Upper Body Push Day

Build serious upper body strength and size with this chest, shoulder, and tricep focused session. Expect a satisfying pump by the end!

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Created by

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Band Pull Apart

2 sets × 15 reps, 15 reps

3

Push-Up (Incline)

2 sets × 12 reps, 12 reps

Main Workout

1

Bench Press - Barbell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

2

Shoulder Press - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3

Dumbbell Press (Incline) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Lateral Raise - Dumbbell

1 set × 12 reps

2

Front Raise (Single-Arm) - Dumbbell

1 set × 10 reps

3 circuits
1

Triceps Pushdown - Cable

1 set × 12 reps

2

Dumbbell Tricep Overhead Extension

1 set × 12 reps

Cool Down

1

Chest Doorway Stretch

2 sets × 30s, 30s

2

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

3

Triceps Stretch (Overhead) - Partner Assisted

2 sets × 30s, 30s

Upper Body Push Day - Bodyweight Fitness | Bodyweight Fitness