Intermediate
Split

Push Day workout routine

The push session of a push/pull/legs split. Horizontal and vertical pressing first while you are fresh, then side delts and triceps to finish.

2x per week~55 min5 exercises · 16 sets
Chest
Shoulders
Arms

The workout

Bench Press
Chest
4 × 8
Shoulder Press
Shoulders
3 × 10
Chest Press
Chest
3 × 10
Triceps Pushdown
Arms
3 × 12
Lateral Raise
Shoulders
3 × 15

Pick a weight that leaves one or two reps in reserve on the last set, and add a small amount once you hit the top of the rep range on every set.

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