Push Day (Chest , triceps and shoulders) + Core
Exercises
Push Up
3 sets
12-15 reps
Rest 1min 30s
Bench Press (Smith Machine)
4x6
3 sets
7-8 reps
Rest 2min 0s
Shoulder Press (Dumbbell)
3x10
3 sets
6-10 reps
Rest 2min 0s
Incline Bench Press (Smith Machine)
3x10
1 set
4 reps
Triceps Pushdown
3x12
3 sets
6-10 reps
Rest 1min 30s
Triceps Extension (Dumbbell)
2x12
2 sets
10 reps
Rest 1min 30s
Hanging Leg Raise
3x12
1 set
Decline Crunch (Weighted)
3x12
1 set
12 reps