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Improving Your Overhead Press
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) ▶ | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Dumbbell Lateral Raise ▶ | 3 sets | 12 reps | 120s | |
| 3. Lat Pulldown | 3 sets | 12 reps | 120s | |
4. Chest Dips ▶ | 3 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Dumbbell Press | 3 sets | 12 reps | 120s | |
| 2. Barbell Front Raise | 3 sets | 12 reps | 120s | |
| 3. Barbell Incline Bench Press | 3 sets | 12 reps | 120s | |
4. Chin-up ▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Seated Dumbbell Shoulder Press ▶ | 3 sets | 12 reps | 120s | |
2. Upright Barbell Row ▶ | 3 sets | 12 reps | 120s | |
3. Seated Cable Row ▶ | 3 sets | 12 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Face Pull ▶ | 3 sets | 12 reps | 120s | |
3. Hyperextension ▶ | 3 sets | 12 reps | 120s | |
| 4. Weighted Plank | 3 sets | AMAP reps | 60s |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 4 sets | 6, 8, 10, 12 reps | 120s | |
| 2. Dumbbell Lateral Raise▶ | 3 sets | 12 reps | 120s | |
| 3. Lat Pulldown | 3 sets | 12 reps | 120s | |
| 4. Chest Dips▶ | 3 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Dumbbell Press | 3 sets | 12 reps | 120s | |
| 2. Barbell Front Raise | 3 sets | 12 reps | 120s | |
| 3. Barbell Incline Bench Press | 3 sets | 12 reps | 120s | |
| 4. Chin-up▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Shoulder Press▶ | 3 sets | 12 reps | 120s | |
| 2. Upright Barbell Row▶ | 3 sets | 12 reps | 120s | |
| 3. Seated Cable Row▶ | 3 sets | 12 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 4 sets | 6, 8, 10, 12 reps | 120s | |
| 2. Face Pull▶ | 3 sets | 12 reps | 120s | |
| 3. Hyperextension▶ | 3 sets | 12 reps | 120s | |
| 4. Weighted Plank | 3 sets | AMAP reps | 60s |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 4 sets | 6, 8, 10, 12 reps | 120s | |
| 2. Dumbbell Lateral Raise▶ | 3 sets | 12 reps | 120s | |
| 3. Lat Pulldown | 3 sets | 12 reps | 120s | |
| 4. Chest Dips▶ | 3 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Dumbbell Press | 3 sets | 12 reps | 120s | |
| 2. Barbell Front Raise | 3 sets | 12 reps | 120s | |
| 3. Barbell Incline Bench Press | 3 sets | 12 reps | 120s | |
| 4. Chin-up▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Shoulder Press▶ | 3 sets | 12 reps | 120s | |
| 2. Upright Barbell Row▶ | 3 sets | 12 reps | 120s | |
| 3. Seated Cable Row▶ | 3 sets | 12 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 4 sets | 6, 8, 10, 12 reps | 120s | |
| 2. Face Pull▶ | 3 sets | 12 reps | 120s | |
| 3. Hyperextension▶ | 3 sets | 12 reps | 120s | |
| 4. Weighted Plank | 3 sets | AMAP reps | 60s |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 5 sets | 5 reps | 180s | |
| 2. Alternate Dumbbell Lateral Raise | 4 sets | 6 reps | 120s | |
| 3. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
| 4. Chest Dips▶ | 3 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Dumbbell Push Press ▶ | 5 sets | 5 reps | 180s | |
2. Dumbbell Alternating Front Raise ▶ | 4 sets | 6 reps | 120s | |
| 3. Alternating Incline Dumbbell Bench Press | 4 sets | 6 reps | 120s | |
| 4. Chin-up▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Shoulder Press▶ | 5 sets | 5 reps | 180s | |
2. Dumbbell One-Arm Upright Row ▶ | 4 sets | 6 reps | 120s | |
3. Single-Arm Cable Row ▶ | 4 sets | 6 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 5 reps | 180s | |
| 2. Barbell Push Press | 3 sets | 5 reps | 180s |
Week 5
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 5 sets | 5 reps | 180s | |
| 2. Alternate Dumbbell Lateral Raise | 4 sets | 6 reps | 120s | |
| 3. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
| 4. Chest Dips▶ | 3 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Push Press▶ | 5 sets | 5 reps | 180s | |
| 2. Dumbbell Alternating Front Raise▶ | 4 sets | 6 reps | 120s | |
| 3. Alternating Incline Dumbbell Bench Press | 4 sets | 6 reps | 120s | |
| 4. Chin-up▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Shoulder Press▶ | 5 sets | 5 reps | 180s | |
| 2. Dumbbell One-Arm Upright Row▶ | 4 sets | 6 reps | 120s | |
| 3. Single-Arm Cable Row▶ | 4 sets | 6 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 5 reps | 180s | |
| 2. Barbell Push Press | 3 sets | 5 reps | 180s |
Week 6
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 5 sets | 5 reps | 180s | |
| 2. Alternate Dumbbell Lateral Raise | 4 sets | 6 reps | 120s | |
| 3. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
| 4. Chest Dips▶ | 3 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Push Press▶ | 5 sets | 5 reps | 180s | |
| 2. Dumbbell Alternating Front Raise▶ | 4 sets | 6 reps | 120s | |
| 3. Alternating Incline Dumbbell Bench Press | 4 sets | 6 reps | 120s | |
| 4. Chin-up▶ | 3 sets | AMAP reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Dumbbell Shoulder Press▶ | 5 sets | 5 reps | 180s | |
| 2. Dumbbell One-Arm Upright Row▶ | 4 sets | 6 reps | 120s | |
| 3. Single-Arm Cable Row▶ | 4 sets | 6 reps | 120s | |
| 4. Push-up | 3 sets | AMAP reps | 60s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 5 reps | 180s | |
| 2. Barbell Push Press | 3 sets | 5 reps | 180s |
Date Created: 5/27/19, 8:35 AM
Last Updated: 9/12/20, 9:37 PM
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