Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 170 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 100 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 25 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps
1. Barbell Bench Press
- Weight: 170 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 100 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 25 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps