Intermediate Push 1: Incline Press & Lateral Raise

The workout

1. 1

   Incline Dumbbell Press

   3 × 8

   Lie on incline bench and press dumbbells upward.

2. 2

   Dumbbell Lateral Raise

   3 × 10

   Hold dumbbells at sides, raise to shoulder height.

3. 3

   Overhead Triceps Extension (Dumbbell)

   3 × 12

   Hold dumbbell overhead, lower behind head and extend.

4. 4

   Push-Up

   3 × 10

   Lower body with hands under shoulders, press back up.

5. 5

   Cable Front Raise

   2 × 12

   Lift cable handle to shoulder height.

6. 6

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.