Push day
Upper body push
Chest, shoulders, triceps — 6 movements, ~55 minutes.
Duration
55 min
Exercises
6
Est. calories
420
Equipment
Dumbbells
01
Incline dumbbell press
Upper chest
4 × 8-10
Rest 90s
02
Flat bench press
Chest
4 × 6-8
Rest 2 min
03
Standing overhead press
Shoulders
3 × 8-10
Rest 90s
04
Lateral raises
Side delts
3 × 12-15
Rest 60s
05
Skull crushers
Triceps
3 × 10-12
Rest 60s
06
Triceps pushdown
Triceps
3 × 12-15
Rest 45s
Coach tip
Control the eccentric on every pressing movement. A 3-second descent recruits ~30% more fibers than dropping the weight — and your joints will thank you in year five.