6
6
PUSH DAY
EXERCISES
ARM WORKOUT
Push Workout
What Is A Push
Workout?
A push workout targets
the chest, shoulders
and triceps.
Push Workout
What Are The Benefits
Of Chest, Shoulder and
Tricep Workouts?
You’ll gain strength in
large muscles in your
upper body.
Push Workout
1
CHEST
PRESS
Targets:
Chest (pecs), shoulders (deltoids) and triceps.
2
CHEST
FLY
Targets:
Chest muscles,
both the larger pectoralis major and the smaller pectoralis minor.
3
ARNOLD
PRESS
Targets:
All three heads
of the deltoids, also
known as your shoulder muscles.
4
LATERAL
RAISE
Targets:
The lateral
deltoid (also engages the anterior deltoids and
posterior deltoid).
5
OVERHEAD
TRICEPS
Targets:
The long head
of the triceps.
6
TRICEP
DIPS
Targets:
The lateral and
medial heads of your
triceps.
1. Chest Press 2. Chest Fly 3. Arnold Raise 4. Lateral Raise 5. Overhead Triceps 6. Tricep Dips
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
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