Day 4 — push

Push B: Shoulder focus

7 exercises, 23 working sets. Every movement below links to a full form guide with start and finish photos.

The workout

#	Exercise	Sets	Reps
1	Standing overhead press	4	6–8
2	Incline barbell press	3	8–10
3	Dumbbell shoulder press	3	10–12
4	Lateral raise	4	12–20
5	Rear-delt fly	3	15–20
6	Close-grip bench press or Triceps dips	3	8–10
7	Triceps pushdown	3	12–15

Warm-up

Light cardio — 3–5 min
Arm circles
Band pull-aparts
Shoulder dislocates — 10 reps
Scapular push-ups — 10 reps
Cat-cow

Cool-down

Chest doorway stretch — 30 s hold
Overhead triceps stretch — 30 s hold
Overhead side stretch — 30 s hold
Child's pose — 30 s hold

The rest of the week

Push A — Chest focus
Pull A — Back width
Legs A — Quad focus
Pull B — Back thickness
Legs B — Posterior focus

Open this day in the tracker →