Push workout

1. Barbell Bench Press - Chest
4 sets x 6-8 reps
• Focus on controlled tempo
• Rest: 2-3 min between sets

2. Overhead Shoulder Press (Barbell or
Dumbbell) - Shoulders
-
4 sets x 8-10 reps
• Keep core tight and avoid arching your back
3. Incline Dumbbell Press - Upper Chest
| 3 sets × 8-10 reps

4. Dumbbell Lateral Raises - Side Delts
3 sets x 12-15 reps
• Keep slight bend in elbows, control the movement

5. Cable or Machine Chest Fly - Chest
Isolation
3 sets x 10-12 reps

6. Triceps Dips (weighted if possible) - Triceps
3 sets x 8-12 reps

7. Overhead Triceps Extension (Cable or
Dumbbell) - Triceps
3 sets x 10-12 reps