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Beginner Workout

Push

Beginner   1 h 7 m

Target Areas: Shoulders, Chest

Equipment: Barbell, Bench, Dumbbells, Chair, Dip Bar, Strength Machine

형석 이
 		    Added By 형석 이
Push
Tags
Full Gym Workouts Shoulder Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Chair Workouts Dip Bar Workouts Strength Machine Workouts

Exercises

Set 1: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 5: 1 round
Barbell Incline Bench Press
Barbell Incline Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 6: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
1 min 30 secs

Set 7: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
1 min 30 secs

Set 8: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
1 min 30 secs

Set 9: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
1 min 30 secs

Set 10: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
10 reps
Rest
Rest
1 min 30 secs

Set 11: 1 round
Elevated Chest Dips
10 reps
Rest
Rest
1 min 30 secs

Set 12: 1 round
Elevated Chest Dips
10 reps
Rest
Rest
1 min 30 secs

Set 13: 1 round
Elevated Chest Dips
10 reps
Rest
Rest
1 min 30 secs

Set 14: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 min 30 secs

Set 15: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 min 30 secs

Set 16: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 min 30 secs

Set 17: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 min 30 secs

Set 18: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 min 30 secs

Set 19: 1 round
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 20: 1 round
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 21: 1 round
Barbell Bench Press
Barbell Bench Press
10 reps
Rest
Rest
1 min 30 secs

Set 22: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 reps
Rest
Rest
1 min 30 secs

Set 23: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 reps
Rest
Rest
1 min 30 secs

Set 24: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 reps
Rest
Rest
1 min 30 secs

Set 25: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 reps
Rest
Rest
1 min 30 secs

Set 26: 1 round
Cable Crossovers
15 reps
Rest
Rest
1 min 30 secs

Set 27: 1 round
Cable Crossovers
15 reps
Rest
Rest
1 min 30 secs

Set 28: 1 round
Cable Crossovers
15 reps
Rest
Rest
1 min 30 secs

Set 29: 1 round
Cable Tricep Push Down
15 reps
Rest
Rest
1 min 30 secs

Set 30: 1 round
Cable Tricep Push Down
15 reps
Rest
Rest
1 min 30 secs

Set 31: 1 round
Cable Tricep Push Down
15 reps
Rest
Rest
1 min 30 secs

Related Workouts

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6 mins 20 secs,
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3 mins 51 secs,
Chest, Shoulders, Triceps
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33 mins 34 secs, Intense
Push
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54 seconds, Moderate
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

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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.

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Workout Categories

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weight loss

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abs & core

Abs & Core

bodyweight

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Community Created

weightlifting

Weightlifting

interval timers

HIIT

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Cardio

toning

Toning

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Full Body

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