Push Day Gainz

Warm Up 10-15 minutes

(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)

BEGINNER

Squat

  5 x 8

Barbell Bench Press

  5 x 8

Leg Press

  3 x 10

Dumbbell Lateral Raise

  4 x 12

Cable Tricep Pushdown

  4 x 12

Dips

  3 x 5

 

INTERMEDIATE/ADVANCED

Incline Barbell Bench Press

 x12, x10, x8, x6

Cable Pushdown

 x12, x10, x8, x6

SUPERSET

Leaning Side Laterals

Cable Front Raises

 

 4 x 8-12

Hack Squats

(Pyramid Sets)

 x20, x15, x10, x8, x5

SUPERSET

Hammer Press

Dumbbell Fly

 

 4 x 8-12

Leg Press Calf Raise

 x12, x10, x8, x6

Bench Press

(Pyramid Sets)

 x20, x15, x10, x8, x5