SESSION

Push

Chest · Shoulders · Triceps

Next in your rotation. Targets below are computed from last time.

Barbell Bench Press
barbell
4×6–10
First time — pick a load you can get 6 clean reps with.
Dumbbell Incline Press
dumbbell
3×8–12
First time — pick a load you can get 8 clean reps with.
Dumbbell Shoulder Press
dumbbell
3×8–12
First time — pick a load you can get 8 clean reps with.
Dumbbell Lateral Raise
dumbbell
5×12–20
First time — pick a load you can get 12 clean reps with.
Barbell Skullcrusher
barbell
3×8–12
First time — pick a load you can get 8 clean reps with.
DB Overhead Triceps Ext
dumbbell
3×10–15
First time — pick a load you can get 10 clean reps with.
Weighted Crunch
dumbbell
3×10–20
First time — pick a load you can get 10 clean reps with.