Bodyweight Push Pull Legs

Push A

This is the Push A workout from the Bodyweight Push Pull Legs plan. It trains Chest, Shoulders and Triceps across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Push Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Push Up	3 × 10
Pike Push-Up	3 × 10
Diamond Push-Up	3 × 10
Tricep Dip	3 × 10
Decline Push Up	3 × 10
Shoulder Tap	3 × 10

Other workouts in this plan

Push APull ALegs APush BPull BLegs B