Intermediate Push 3: Cable Fly & Seated Press

The workout

1. 1

   Cable Chest Fly

   3 × 8

   Bring arms together in hugging motion at chest height.

2. 2

   Seated Dumbbell Shoulder Press

   3 × 10

   Press dumbbells overhead from seated position.

3. 3

   Triceps Pushdown (Rope)

   3 × 12

   Push rope down and spread at bottom.

4. 4

   Diamond Push-Up

   3 × 10

   Hands forming diamond shape under chest for triceps.

5. 5

   Single-Arm Cable Lateral Raise

   2 × 12

   Use low cable to raise one arm to the side.

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.