This is the Push workout from the Push Pull Legs + Upper Lower plan. It trains Chest, Shoulders and Triceps across 7 exercises, and takes roughly 82 to 97 minutes.
You open with Barbell Bench Press 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.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 4 × 8 |
 Barbell Overhead Press | 4 × 8 |
 Dumbbell Incline Press | 3 × 10 |
 Cable Crossover Fly | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
 Cable Tricep Pushdown | 3 × 12 |
 Dumbbell Skull Crushers | 3 × 12 |
