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Strength & Muscle Growth Path →

Heavy Compound Push

Today you're going heavy on the big press movements — expect to feel powerful and challenged. You'll build serious upper body strength and finish with a pump that reminds you why Week 3 is where gains are made.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

Pushup Progression

Progressive exercise

1

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

Main Compounds

1

Bench Press - Dumbbell

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

1

Shoulder Press (Seated) - Dumbbell

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Accessories

4 circuits
1

Press (Arnold) - Dumbbell

1 set × 10 reps

2

Lateral Raise - Dumbbell

1 set × 10 reps

3 circuits

Pushup Progression

Progressive exercise

2

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 10 reps

3 circuits
1

Raise (Two-Arm) - Dumbbell

1 set × 10 reps

2

Dumbbell Fly (Incline) - Dumbbell

1 set × 10 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

1

Shoulder Stretch (Cross-Body)

1 set × 40s

1

Triceps Stretch - Overhead

1 set × 40s

1

Neck Stretch (Lateral)

1 set × 30s