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Barbell Strength Push

Kick off your 28-day plan with a solid foundation session built around heavy pressing. You'll nail your form on the big compound lifts before finishing with targeted accessory work — leaving you strong, not smashed.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Push-Up

2 sets × 10 reps, 10 reps

Shoulder Circle

1 set × 30s

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Compounds

Bench Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Overhead Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Accessory Work

Dumbbell Press (Incline) - Dumbbell

2 sets × 11 reps, 11 reps

Lateral Raise - Dumbbell

2 sets × 11 reps, 11 reps

Front Raise (Single-Arm) - Dumbbell

2 sets × 11 reps, 11 reps

Dumbbell Tricep Overhead Extension

2 sets × 11 reps, 11 reps

Cool Down

Chest Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s