How to plan the best push day

First, a flat press - choose 1 of the following (3 sets of 6-8 reps):

- Bench press

- Floor press

- Dumbbell press

- Machine chest press

Next, do an overhead press - choose 1 of the following (3 sets of 6-8 reps):

- Seated dumbbell press

- Arnold press

- Military press

- Machine shoulder press

Then, work the lateral delt - choose 1 of the following (3 sets of 10-12 reps):

- Dumbbell lateral raise

- Dual cable lateral raise

- Single arm cable lateral raise

- Around the worlds

Next, target the rear delt - choose 1 of the following (3 sets of 10-12 reps):

- Cable rear delt fly

- Dumbbell reverse fly

- Face pulls

- Reverse fly machine

Finally, hit the triceps - choose 1 of the following (3 sets of 10-12 reps):

- Rope pushdown

- Cross body triceps extension

- Cable kickback

- Overhead rope extension

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