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Barbell Strength Push

Kick off your 28-day plan with a focused, heavy push session. You'll build a solid strength base through crisp barbell pressing and controlled accessory work — quality reps over everything today.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Push-Up

2 sets × 10 reps, 10 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

Bench Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Overhead Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Dumbbell Press (Incline) - Dumbbell

2 sets × 11 reps, 11 reps

Lateral Raise - Dumbbell

2 sets × 11 reps, 11 reps

Dumbbell Tricep Overhead Extension

2 sets × 11 reps, 11 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 45s