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Intermediate Push 9: Cable Crossover & Arnold Press

Intermediate Push Day Program 9

60 min 8 exercises

The workout

  1. 1

    Cable Crossover

    3 × 8

    Pull cables from high to low in crossing motion.

  2. 2

    Arnold Press (Dumbbell)

    3 × 10

    Rotate and press overhead.

  3. 3

    Overhead Triceps Extension (Cable)

    3 × 12

    Extend arms overhead using cable.

  4. 4

    Decline Push-Up

    3 × 10

    Feet elevated push-up.

  5. 5

    Resistance Band Face Pull

    2 × 12

    Pull band toward face with elbows high.

  6. 6

    Heel Taps

    2 × 20

    Tap heels side to side.

  7. 7

    Bird Dog

    2 × 10

    Extend opposite arm and leg.

  8. 8

    Standing Side Crunch

    2 × 12

    Crunch elbow to knee.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.