Workouts · Strength

Push Day Volume in 45

The bigger push session: heavy presses, incline work, flys, and a triceps finish.

45 minadvanceddumbbell · bench · cablestrengthvigorous
Why it works. More sets at moderate loads is the proven hypertrophy recipe — this is the push half at full volume.

Warm-up

Easy cardio machine — 90s
Arm circles and light presses — 60s

The workout

  1. dumbbell bench press — 4 × 8 reps
    rest 90s
  2. rest 75s
  3. cable middle fly — 3 × 12 reps
    rest 60s
  4. dumbbell shoulder press — 3 × 10 reps
    rest 75s
  5. dumbbell lateral raise — 3 × 14 reps
    rest 45s
  6. rest 45s

Cool-down

Doorway chest stretch — 45s
Overhead triceps stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app