Scribd
Upload
166 views1 page

Push Day Workout Plan

The Push Day Workout Plan includes seven exercises focusing on the chest, shoulders, and triceps, with specified sets and repetitions. Each exercise is designed to take approximately 4.5 minutes, with 30-40 seconds of rest between sets. The total workout duration is around 38-40 minutes.

Uploaded by

Mohammed Fahad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
166 views1 page

Push Day Workout Plan

The Push Day Workout Plan includes seven exercises focusing on the chest, shoulders, and triceps, with specified sets and repetitions. Each exercise is designed to take approximately 4.5 minutes, with 30-40 seconds of rest between sets. The total workout duration is around 38-40 minutes.

Uploaded by

Mohammed Fahad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Push Day Workout Plan

1. Dumbbell Chest Press: 4 sets, 8-10 reps, ~4.5 mins

2. Chest Fly (Cable or Dumbbell): 4 sets, 10-12 reps, ~4.5 mins

3. Push-Ups: 4 sets, max reps or 12-15 reps, ~4.5 mins

4. Lateral Raises: 4 sets, 12-15 reps, ~4.5 mins

5. Standing Barbell Press: 4 sets, 8-10 reps, ~4.5 mins

6. Overhead Tricep Extension: 4 sets, 10-12 reps, ~4.5 mins

7. Tricep Extension (Cable or Dumbbell): 4 sets, 10-12 reps, ~4.5 mins

Rest Between Sets: 30-40 sec rest, total ~2-3 mins

Total Time: ~38-40 mins

You might also like