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Push Day A

Push Day A

Push A — Bench & Bell PPL

12 exercises~40 min
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Warm-up

  • Jumping Jacks · 40s
  • Arm Circles · 35s
  • Cross-Body Arm Swings · 30s
  • Scapular Pull-Aparts · 30s
  • Wrist Circles & Flexor Stretch · 30s

Exercises

  1. 1Dumbbell Bench Press4 sets · 10, 8, 8, 6
  2. 2Incline Dumbbell Press3 sets · 12, 10, 8
  3. 3Dumbbell Lateral Raise3 sets · 15, 12, 12
  4. 4Dumbbell Skullcrusher3 sets · 12, 10, 8
  5. 5Side-Lying Dumbbell External Rotation2 sets · 15, 12
  6. 6Horse Stance1 round · 45s hold
  7. 7Seated Straddle Good Morning2 rounds · 8–10 reps
  8. 8Straddle Leg Lift2 rounds · 8–10 per side
  9. 9Straddle Leg Lift2 rounds · 8–10 per side
  10. 10Straddle Hover2 rounds · 3–5 hovers × 3 rounds
  11. 11Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
  12. 12Butterfly (Baddha Konasana)1 round · 60s hold

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