Push

Duration 46 minutes

Target Areas: Core, Chest, Arms

Equipment: Barbell, Bench, Dumbbells, Resistance Bands

Added By Robin Boberg

Tags

Full Gym Workouts Ab & Core Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Resistance Band Workouts

Exercises

Set 1: 1 round

30 seconds

Big Forward Arm Circles

Big Forward Arm Circles

30 seconds

Standing Chest Stretch

Standing Chest Stretch

30 seconds

20 seconds

Set 2: 4 rounds

Barbell Bench Press

Weights: Heavy

Barbell Bench Press

10 reps

1 min 30 secs

Set 3: 4 rounds

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

12 reps

1 min 15 secs

Set 4: 4 rounds

Barbell Shoulder Press

Weights: Heavy

Barbell Shoulder Press

10 reps

1 minute

Set 5: 4 rounds

Overhead Tricep Extension with Band

12 reps

30 seconds

Set 6: 4 rounds

Bench Dumbbell Fly

Weights: Heavy

Bench Dumbbell Fly

10 reps

30 seconds

Set 7: 4 rounds

Bench Skull Crusher

Weights: Moderate

Bench Skull Crusher

12 reps

30 seconds

Set 8: 3 rounds

15 reps

30 seconds

Left Oblique Crunches

Left Oblique Crunches

1 minute

10 seconds

Right Oblique Crunches

Right Oblique Crunches

1 minute

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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[SFM] Short Upper

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

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