Workout A — Chest, Shoulders and Triceps
Push
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Routine Exercises
5 itemsBench Press
Rest: 90s
Technical Cue: Keep elbows at about 45°; do not let the dumbbells drift forward.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Incline Dumbbell Press
Rest: 90s
Technical Cue: Bench at about 30°; focus on the upper chest.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Dumbbell Fly
Rest: 60s
Technical Cue: Keep the torso extended and squeeze at the top; focus on the stretch and peak contraction.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Seated Dumbbell Crunch
Rest: 45s
Technical Cue: Keep good posture; contract at the top without fully extending.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.
Push-up
Rest: 45s
Technical Cue: Focus on the chest with hands behind you; keep the torso slightly leaning forward.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).