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Moderate Workout

Push Workout

Moderate   30 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Bench, Chair, Exercise Mat

Angel Ehrlich
 		    Added By Angel Ehrlich
Push Workout
Tags
Home Gym Workouts Upper Body Workouts Dumbbell Workouts Bench Workouts Chair Workouts
Description

Chest, Shoulders, and Triceps

Exercises

Set 1: 1 round
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
30 seconds
Stretch - Standing Cross Body Arms
Stretch - Standing Cross Body Arms
1 minute
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Desk Chair Cat Cow
Desk Chair Cat Cow
30 seconds
Transition
Transition
15 seconds

Set 2: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
40 seconds
Transition
Transition
20 seconds
Seated Dumbbell Front Presses
Seated Dumbbell Front Presses
40 seconds
Transition
Transition
20 seconds
Dumbbell Fly on Bench
Dumbbell Fly on Bench
40 seconds
Transition
Transition
20 seconds
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
40 seconds
Transition
Transition
20 seconds
Straight Pullover
Straight Pullover
40 seconds
Transition
Transition
20 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 seconds
Transition
Transition
20 seconds
Tricep Push-Ups
Tricep Push-Ups
40 seconds
Transition
Transition
20 seconds
Dumbbell Crossover Punch
Dumbbell Crossover Punch
40 seconds
Transition
Transition
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
40 seconds
Transition
Transition
20 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 seconds
Transition
Transition
20 seconds
Elbow Scissor Kicks
Elbow Scissor Kicks
40 seconds
Transition
Transition
20 seconds
90-90 Crunch Taps
90-90 Crunch Taps
40 seconds
Transition
Transition
20 seconds

Set 3: 1 round
Dumbbell Bench Press
Dumbbell Bench Press
40 seconds
Transition
Transition
20 seconds
Seated Dumbbell Front Presses
Seated Dumbbell Front Presses
40 seconds
Transition
Transition
20 seconds
Dumbbell Fly on Bench
Dumbbell Fly on Bench
40 seconds
Transition
Transition
20 seconds
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
40 seconds
Transition
Transition
20 seconds
Straight Pullover
Straight Pullover
40 seconds
Transition
Transition
20 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 seconds
Transition
Transition
20 seconds
Tricep Push-Ups
Tricep Push-Ups
40 seconds
Transition
Transition
20 seconds
Dumbbell Crossover Punch
Dumbbell Crossover Punch
40 seconds
Transition
Transition
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
40 seconds
Transition
Transition
20 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 seconds
Transition
Transition
20 seconds
Elbow Scissor Kicks
Elbow Scissor Kicks
40 seconds
Transition
Transition
20 seconds
90-90 Crunch Taps
90-90 Crunch Taps
40 seconds
Transition
Transition
20 seconds

Set 4: 1 round
Seated Shoulder Stretch
Seated Shoulder Stretch
45 seconds
Shoulder Stretch R
Shoulder Stretch R
30 seconds
Shoulder Stretch L
Shoulder Stretch L
30 seconds
Seated Archer
Seated Archer
30 seconds
Seated Archer
Seated Archer
30 seconds

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Log Workout
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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