Upper-Body Push Training

The workout

1. 1
   

   Bench Press

   Chest

   Sets4 Reps12, 10, 8, 6 Rest45-60 sec
2. 2
   

   Hammer Press

   Chest

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
3. 3
   

   Incline Dumbbell Press

   Chest

   Sets4 Reps10, 10, 8, 6 Rest45-60 sec
4. 4
   

   Barbell Military Press (Overhead press)

   Shoulders

   Sets4 Reps10, 10, 8, 8 Rest45-60 sec
6. 5
   

   Seated Dumbbell Lateral Raise

   Shoulders

   Sets4 Reps10, 10, 10, 10 Rest45-60 sec
7. 6
   

   Alternating Dumbbell Front Raise

   Shoulders

   Sets3 Reps12, 12, 12 Rest45-60 sec
8. 7
   

   Bench Dips

   Triceps

   Sets3 Reps10, 10, 10 Rest45-60 sec
9. 8
   

   Push-down

   Triceps

   Sets3 Reps12, 12, 12 Rest45-60 sec
10. 9
    

    Cable Tricep Kickback

    Triceps

    Sets3 Reps12, 12, 12 Rest45-60 sec