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Intermediate Push Day 1

Flat press, Arnold press, triceps extension, and push-up combos.

35 min 10 exercises

The workout

  1. 1

    Arm Circles

    30s

    Perform small to large circles. Warms up shoulders.

  2. 2

    Band Pull-Aparts

    30s

    Pull resistance band apart. Activates upper back and rear delts.

  3. 3

    Wall Angels

    30s

    Slide arms up wall while maintaining contact. Mobilizes shoulder joints.

  4. 4

    Flat Dumbbell Press

    3 × 10

    Press dumbbells from chest. Targets mid chest.

  5. 5

    Dumbbell Arnold Press

    3 × 10

    Rotate dumbbells during press. Works all shoulder heads.

  6. 6

    Overhead Dumbbell Triceps Extension

    3 × 10

    Extend dumbbell overhead. Isolates triceps.

  7. 7

    Incline Dumbbell Front Raise

    3 × 12

    Raise dumbbells on incline. Targets anterior delts.

  8. 8

    Push-Up to Shoulder Tap

    3 × 10

    Push-up followed by tapping opposite shoulder. Builds push strength and core.

  9. 9

    Chest Stretch on Wall

    30s

    Place palm on wall and rotate torso. Stretches chest.

  10. 10

    Overhead Triceps Stretch

    30s

    Pull elbow behind head. Stretches triceps.

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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.