Intermediate Push Day 2

The workout

1. 1

   Dumbbell Shoulder External Rotations

   30s

   Rotate dumbbell outward keeping elbow tucked. Warms rotator cuff.

2. 2

   Chest Openers

   30s

   Swing arms wide and cross in front of chest. Mobilizes chest and shoulders.

3. 3

   Wall Push-Up to Pike

   30s

   Lean into wall push-up then shift hips back. Activates shoulders and chest.

4. 4

   Dumbbell Z Press

   3 × 10

   Sit on floor and press dumbbells overhead. Builds core and shoulder strength.

5. 5

   Flat Dumbbell Chest Fly

   3 × 12

   Lie flat and open arms wide with dumbbells. Stretches and works chest.

6. 6

   Barbell Push Press

   3 × 8

   Use legs slightly to press bar overhead. Trains power and shoulders.

7. 7

   Overhead Dumbbell Triceps Extension

   3 × 10

   Hold dumbbell overhead and lower behind head. Targets long head of triceps.

8. 8

   Incline Dumbbell Front Raise

   3 × 12

   Raise dumbbells in front while seated incline. Isolates front delts.

9. 9

   Doorway Chest Stretch

   30s

   Place arms in doorway and lean forward. Stretches chest.

10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull one arm across body. Relieves shoulder tension.