Strength workout · Beginner
Push Day (Strength)
Chest, shoulders, and triceps. All exercises from our database with demo GIFs.
- Exercises
- 6
- Total sets
- 19
- Minutes
- 50
Targets: Chest, Shoulders, Triceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell Bench Press | 4 × 8-10 | 90s | Chest |
| Incline Barbell Bench Press | 3 × 8-10 | 90s | Chest |
| Dumbbell Flyes | 3 × 12-15 | 60s | Chest |
| Barbell Seated Overhead Press | 3 × 8-10 | 90s | Shoulders |
| Dumbbell Lateral Raise | 3 × 12-15 | 60s | Shoulders |
| Barbell Lying Triceps Extension | 3 × 10-12 | 60s | Triceps |
Programs with these exercises
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Intermediate
Bodybuilding Upper / Lower 4-Day
Four days per week: two upper and two lower sessions with hypertrophy rep ranges and extra isolation work.
4× per week
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
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Short full-body session. Squat, push, pull, and a few accessories from our database.
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