Intermediate Push 2: Bench Press & Arnold Press

The workout

1. 1

   Barbell Bench Press

   3 × 8

   Lie on bench, grip bar wider than shoulders, press upward.

2. 2

   Arnold Press (Dumbbell)

   3 × 10

   Start palms facing you, rotate outward as you press overhead.

3. 3

   Skull Crushers (EZ Bar)

   3 × 12

   Lower bar toward forehead, extend back up.

4. 4

   Close-Grip Push-Up

   3 × 10

   Hands closer than shoulder width for triceps focus.

5. 5

   Dumbbell Upright Row

   2 × 12

   Pull dumbbells up close to body to shoulder height.

6. 6

   Dead Bug

   2 × 10

   Alternate opposite limbs.

7. 7

   Plank Shoulder Tap

   2 × 12

   Tap shoulders from plank.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Raise top leg on side.