Push - Chest Shoulders Triceps

Higher-volume push day. Run once weekly in the 3-day split.

Duration

55–70 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Chest, Shoulders, Triceps

Exercises

Bench Press
4 sets · 8-10 · 150s rest

Set shoulder blades; use a spotter or safety arms.

Swap: Dumbbell Bench Press

Overhead Press
3 sets · 8-10 · 120s rest

Brace torso and avoid leaning back.

Swap: Seated Dumbbell Press

Incline Dumbbell Press
3 sets · 10-12 · 90s rest

Lower smoothly with wrists over elbows.

Swap: Incline Machine Press

Lateral Raise
3 sets · 15-20 · 60s rest

Raise to a comfortable shoulder height.

Swap: Cable Lateral Raise

Triceps Pushdown
3 sets · 12-15 · 60s rest

Keep elbows by your sides.

Swap: Cable Overhead Triceps Extension

Higher-volume option. Run once weekly in the three-day PPL schedule; do not automatically repeat this entire session twice weekly. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.