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Chest & Push Day
Everything that involves pressing weight away from you.
Spend five minutes warming up first — easy cardio and a few light reps of today's movements. It makes the first set feel noticeably better and keeps cold muscles happy.
Full warm-up guide →- 1.
Bench Press
3 sets of 8 reps
Getting confidentSteps → - 2.
Push-Up
3 sets of 12 reps
Brand newSteps → - 3.
Overhead Press
3 sets of 10 reps
Getting confidentSteps →
Rest about 60–90 seconds between sets. If the last rep of a set feels shaky, drop the weight — good form beats extra load every time.