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Beginner Workout

Push

Beginner   14 minutes

Target Areas: Arms, Shoulders

Equipment: Barbell, Bench, Dumbbell

Fredouche So
 		    Added By Fredouche So
Push
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Bench Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Weights: Moderate
Barbell Incline Bench Press
10 reps
Weights: Moderate
Barbell Incline Bench Press
10 reps
Weights: Moderate
Barbell Incline Bench Press
12 reps
Weights: Moderate
Barbell Incline Bench Press
15 reps

Set 2: 1 round
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
12 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
15 reps

Set 3: 1 round
Overhead Press
Weights: Moderate
Overhead Press
10 reps
Overhead Press
Weights: Moderate
Overhead Press
10 reps
Overhead Press
Weights: Moderate
Overhead Press
12 reps
Overhead Press
Weights: Moderate
Overhead Press
15 reps

Set 4: 1 round
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
8 reps
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
8 reps
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
10 reps
Weights: Moderate
Dumbbell Upright Row to Shoulder Press
12 reps

Set 5: 1 round
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
10 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
12 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
15 reps

Set 6: 1 round
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
10 reps
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
10 reps
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
12 reps
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
12 reps
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
15 reps
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
15 reps

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Quickdraw Adjustable Dumbbells
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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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