Intermediate Push Day 10

The workout

1. 1

   Wall Arm Circles

   30s

   Trace large circles with arms against wall. Mobilizes shoulders.

2. 2

   Chest Hug with Band

   30s

   Hug band across chest repeatedly. Warms shoulders and pecs.

3. 3

   Dumbbell Overhead Reach and Stretch

   30s

   Reach dumbbells overhead then stretch back. Activates delts and thoracic spine.

4. 4

   Dumbbell Bench Press with Hold

   3 × 10

   Pause briefly at bottom of press. Builds control in chest.

5. 5

   Barbell Push Jerk

   3 × 8

   Dip and drive bar overhead quickly. Combines shoulders and explosive power.

6. 6

   Seated Dumbbell Triceps Press

   3 × 10

   Sit and press dumbbell overhead with both hands. Targets triceps.

7. 7

   Front-to-Lateral Raise Combo

   3 × 10

   Alternate front and side raises. Works all shoulder heads.

8. 8

   Incline Dumbbell Squeeze Press

   3 × 10

   Press dumbbells together as you lift. Activates upper and inner chest.

9. 9

   Wall Chest Butterfly Stretch

   30s

   Lean forward into wall with arms open. Stretches pecs.

10. 10

    Behind-the-Back Elbow Pull

    30s

    Pull one elbow behind head. Stretches triceps and shoulders.