Intermediate Push Day 6

The workout

1. 1

   Band Chest Opener

   30s

   Pull band apart while opening arms wide. Loosens chest and shoulders.

2. 2

   Wall Angels

   30s

   Slide arms up/down against wall. Mobilizes shoulders and upper back.

3. 3

   Overhead Dumbbell Hold March

   30s

   Hold light dumbbells overhead while marching. Activates shoulders and core.

4. 4

   Incline Dumbbell Arnold Press

   3 × 10

   Rotate palms inward during press from incline. Engages full delts.

5. 5

   Barbell Flat Bench Press

   3 × 10

   Lower and press barbell from chest. Targets full chest and triceps.

6. 6

   Dumbbell Overhead Extension with Twist

   3 × 10

   Extend dumbbells overhead and twist at top. Hits all triceps heads.

7. 7

   Alternating Front Raise

   3 × 12

   Raise one dumbbell at a time forward. Strengthens anterior delts.

8. 8

   Dumbbell Floor Fly

   3 × 12

   Lie on floor and open arms with dumbbells. Stretches chest safely.

9. 9

   Wall Lean Chest Stretch

   30s

   Lean into wall with outstretched arm. Opens up pecs.

10. 10

    Elbow Wall Press Stretch

    30s

    Bend elbow and press into wall to stretch shoulder and triceps.