Intermediate Push 7: Incline Press & Dip

The workout

1. 1

   Incline Barbell Press

   3 × 8

   Press barbell on incline bench.

2. 2

   Dumbbell Shoulder Press

   3 × 10

   Press dumbbells overhead.

3. 3

   Triceps Pushdown (Cable)

   3 × 12

   Push cable attachment down.

4. 4

   Standard Push-Up

   3 × 10

   Full push-up.

5. 5

   Chest-Supported Front Raise

   2 × 12

   Lie on incline bench and raise dumbbells forward.

6. 6

   Dumbbell Upright Row

   2 × 12

   Pull dumbbells up to shoulder height.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.