# Weekly Workout

## Push A

### Workout

- 3 × 6-10 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-12 Chest Press - Machine
- 2 × 6-10 Shoulder Press (Seated) - Dumbbell
- 3 × 10-15 Lateral Raise (Standing) - Cable
- 3 × 8-12 Triceps Pushdown - Cable


## Thursday - Push A (Copy)

### Workout

- 1 × 1 Dumbbell Press (Incline) - Dumbbell
- 1 × 1 Chest Press - Machine
- 1 × 1 Shoulder Press (Seated) - Dumbbell
- 1 × 1 Lateral Raise (Standing) - Cable
- 1 × 1 Triceps Extension (Overhead) - Barbell


## Thursday - Push B

### Workout

- 1 × 1 Dumbbell Press (Incline) - Dumbbell
- 1 × 1 Chest Press - Machine
- 1 × 1 Shoulder Press (Seated) - Dumbbell
- 1 × 1 Lateral Raise (Standing) - Cable
- 1 × 1 Triceps Extension (Overhead) - Barbell


## Push B

### Workout

- 1 × 1 Dumbbell Press (Incline) - Dumbbell
- 1 × 1 Chest Press - Machine
- 1 × 1 Shoulder Press (Seated) - Dumbbell
- 1 × 1 Lateral Raise (Standing) - Cable
- 1 × 1 Triceps Extension (Overhead) - Barbell


## Push B

### Workout

- 3 × 6-10 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-12 Chest Press - Machine
- 2 × 6-10 Shoulder Press (Seated) - Dumbbell
- 3 × 10-15 Lateral Raise (Standing) - Cable
- 3 × 8-12 Triceps Pushdown - Cable


## Push B

### Workout

- 3 × 6-10 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-12 Chest Press - Machine
- 2 × 6-10 Shoulder Press (Seated) - Dumbbell
- 3 × 10-15 Lateral Raise (Standing) - Cable
- 3 × 10-15 Triceps Extension (Overhead) - Barbell


## Push B (Copy)

### Workout

- 3 × 6-10 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-12 Chest Press - Machine
- 2 × 6-10 Shoulder Press (Seated) - Dumbbell
- 3 × 10-15 Lateral Raise (Standing) - Cable
- 3 × 10-15 Triceps Extension (Overhead) - Barbell