Push

Push day centers around motions where you push a weight away from your body. The classic "Push" exercise is the bench press.

On push day do

---Multi-joint

4 sets of 12 reps on Bench Press

4 sets of 12 reps on Incline Press

4 sets of 12 reps on Machine Press

---Chest

4 sets of 12 reps on Dumbell Pullover

4 sets pf 12 reps on Pec Fly

---Shoulder

4 sets of 12 reps Front Raise

4 sets of 12 reps Side Raise

---Triceps

4 sets of 12 reps Close Grip Bench Press

4 sets of 12 reps Tricep Pressdown

Done!