Free personalized workout plan

Push Day Workout Plan

By Myworkouts

Experience
Beginner (1-2 years)
Time
63 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

A push workout isolates the muscles that work in a “pushing” motion or when weight is being pushed away from your body. Think of how your pecs or chest muscles flex as you push the weights overhead in a dumbbell chest press.

What are the Benefits of Push Day Workouts? Efficiently Gain Muscle, Movement Overlap, & Muscle Hypertrophy and Recovery.

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Extension (with rope) demonstrationPlay Cable Triceps Extension (with rope) demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Single-Arm Standing Cable Reverse Flye demonstrationPlay Single-Arm Standing Cable Reverse Flye demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 9/1/2021, UTC


Last Updated: 9/10/2021, UTC

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