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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Arm Circle
2 sets × 30s, 30s
Shoulder Circle
Push-Up
2 sets × 10 reps, 10 reps
Push-Up (Incline)
Bench Press - Barbell
3 sets × 9 reps, 9 reps, 9 reps
Overhead Press - Barbell
Dumbbell Press (Incline) - Dumbbell
2 sets × 11 reps, 11 reps
Lateral Raise - Dumbbell
Dumbbell Tricep Overhead Extension
Chest Doorway Stretch
1 set × 40s
Shoulder Stretch (Cross-Body)
1 set × 30s
Triceps Stretch (Overhead) - Partner Assisted
Child's Pose
1 set × 45s