WORKOUT TEMPLATE

Push Strength

A focused push workout built around stronger presses with targeted accessory work.

Category: push
Level: intermediate
Estimated time: 55 min
Exercises: 5
Total sets: 16

Workout flow

Exercise 1

Flat Barbell Bench Press

4 sets

Target reps: Set 1: 5Set 2: 5Set 3: 5Set 4: 5
Primary muscles: chest

Exercise 2

Barbell Shoulder Press

3 sets

Target reps: Set 1: 6Set 2: 6Set 3: 6
Primary muscles: shoulders

Exercise 3

Incline Barbell Bench Press

3 sets

Target reps: Set 1: 8Set 2: 8Set 3: 8
Primary muscles: chest

Exercise 4

Triceps Pushdown

3 sets

Target reps: Set 1: 12Set 2: 12Set 3: 12
Primary muscles: triceps

Exercise 5

Lateral Raise

3 sets

Target reps: Set 1: 12Set 2: 12Set 3: 12
Primary muscles: shoulders

Muscles worked

shoulders2 primary, 2 secondary, 4 total
triceps1 primary, 3 secondary, 4 total
chest2 primary, 1 secondary, 3 total

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