Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 175 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 105 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 30 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps