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Improving Your Overhead Press

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

54 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

The Overhead Press is a superb full body strength exercise. Although the shoulders are the primary movers in this exercise, it requires a huge degree of effort from the musculature of the core a

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

54 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

The Overhead Press is a superb full body strength exercise. Although the shoulders are the primary movers in this exercise, it requires a huge degree of effort from the musculature of the core a

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets6, 8, 10, 12 reps120s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 reps120s
3. Lat Pulldown3 sets12 reps120s
4. Chest Dips
Chest Dips
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps120s
2. Upright Barbell Row
Upright Barbell Row
3 sets12 reps120s
3. Seated Cable Row
Seated Cable Row
3 sets12 reps120s
4. Push-up3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Barbell Push Press4 sets6, 8, 10, 12 reps120s
2. Face Pull
Face Pull
3 sets12 reps120s
3. Hyperextension
Hyperextension
3 sets12 reps120s
4. Weighted Plank3 setsAMAP reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets6, 8, 10, 12 reps120s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 reps120s
3. Lat Pulldown3 sets12 reps120s
4. Chest Dips
Chest Dips
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps120s
2. Upright Barbell Row
Upright Barbell Row
3 sets12 reps120s
3. Seated Cable Row
Seated Cable Row
3 sets12 reps120s
4. Push-up3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Barbell Push Press4 sets6, 8, 10, 12 reps120s
2. Face Pull
Face Pull
3 sets12 reps120s
3. Hyperextension
Hyperextension
3 sets12 reps120s
4. Weighted Plank3 setsAMAP reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets6, 8, 10, 12 reps120s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 reps120s
3. Lat Pulldown3 sets12 reps120s
4. Chest Dips
Chest Dips
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps120s
2. Upright Barbell Row
Upright Barbell Row
3 sets12 reps120s
3. Seated Cable Row
Seated Cable Row
3 sets12 reps120s
4. Push-up3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Barbell Push Press4 sets6, 8, 10, 12 reps120s
2. Face Pull
Face Pull
3 sets12 reps120s
3. Hyperextension
Hyperextension
3 sets12 reps120s
4. Weighted Plank3 setsAMAP reps60s

Week 4



ExerciseSetsRepsRestNotes
1. Dumbbell Push Press
Dumbbell Push Press
5 sets5 reps180s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
4 sets6 reps120s
3. Alternating Incline Dumbbell Bench Press4 sets6 reps120s
4. Chin-up
Chin-up
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
5 sets5 reps180s
2. Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row
4 sets6 reps120s
3. Single-Arm Cable Row
Single-Arm Cable Row
4 sets6 reps120s
4. Push-up3 setsAMAP reps60s

Week 5



ExerciseSetsRepsRestNotes
1. Dumbbell Push Press
Dumbbell Push Press
5 sets5 reps180s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
4 sets6 reps120s
3. Alternating Incline Dumbbell Bench Press4 sets6 reps120s
4. Chin-up
Chin-up
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
5 sets5 reps180s
2. Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row
4 sets6 reps120s
3. Single-Arm Cable Row
Single-Arm Cable Row
4 sets6 reps120s
4. Push-up3 setsAMAP reps60s

Week 6



ExerciseSetsRepsRestNotes
1. Dumbbell Push Press
Dumbbell Push Press
5 sets5 reps180s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
4 sets6 reps120s
3. Alternating Incline Dumbbell Bench Press4 sets6 reps120s
4. Chin-up
Chin-up
3 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
5 sets5 reps180s
2. Dumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row
4 sets6 reps120s
3. Single-Arm Cable Row
Single-Arm Cable Row
4 sets6 reps120s
4. Push-up3 setsAMAP reps60s

Date Created: 5/27/19, 8:35 AM


Last Updated: 9/12/20, 9:37 PM

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