Beginner Push Day Plan

The workout

1. 1
   

   Dumbbell Bench Press

   Chest

   Sets3 Reps10-12 Rest60-90 sec
2. 2
   

   Incline Barbell Bench Press

   Chest

   Sets3 Reps10-12 Rest60-90 sec
3. 3
   

   Cable Crossover

   Chest

   Sets2-3 Reps12-15 Rest60-90 sec
4. 4
   

   Smith Machine Shoulder Press

   Shoulders

   Sets3 Reps10-12 Rest60-90 sec
6. 5
   

   Dumbbell Lateral Raise

   Shoulders

   Sets3 Reps12-15 Rest60-90 sec
7. 6
   

   Alternating Dumbbell Front Raise

   Shoulders

   Sets2-3 Reps12-15 Rest60-90 sec
8. 7
   

   Rope Pushdown

   Triceps

   Sets3 Reps10-12 Rest60-90 sec
9. 8
   

   Dumbbell Kickback

   Triceps

   Sets3 Reps10-12 Rest60-90 sec