Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 185 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 115 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 70 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 40 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps