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Day1: Gym PUSH (Chest, Shoulders & Triceps)

A powerful push day hitting your chest, shoulders, and triceps from every angle. Expect a satisfying pump with a smart mix of machines, cables, and dumbbell supersets!

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Workout Breakdown

Warm-Up

1

Shoulder Circle

2 sets × 30s, 30s

2

Shoulder Stretch (Cross-Body)

2 sets × 20s, 20s

3

Push-Up (Incline)

2 sets × 12 reps, 12 reps

Chest — Machine & Cable

1

Chest Press - Machine

2 sets × 3×13 reps, 13 reps

2

Crossover - Cable

2 sets × 2×13 reps, 13 reps

3

Cable Woodchop (Low to High) - Cable

2 sets × 2×13 reps, 13 reps

Shoulders — Machine & Cable

1

Shoulder Press (Overhead) - Smith Machine

2 sets × 3×13 reps, 13 reps

2

Lateral Raise (Standing) - Cable

2 sets × 2×13 reps, 13 reps

Dumbbell Supersets

3 circuits
1

Dumbbell Press (Incline) - Dumbbell

1 set × 13 reps

2

Lateral Raise - Dumbbell

1 set × 13 reps

3 circuits
1

Press (Arnold) - Dumbbell

1 set × 10 reps

2

Front Raise (Single-Arm) - Dumbbell

1 set × 12 reps

Triceps Finisher

3 circuits
1

Triceps Pushdown - Cable

1 set × 13 reps

2

Dumbbell Tricep Overhead Extension

1 set × 13 reps

1

Triceps Extension - Cable Rope

2 sets × 2×13 reps, 13 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

2

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s