Push Day (GYM - TOLERANCE)

Exercise 1: Barbell Bench Press Feet Up

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Smith Machine Bench Press

Machine Chest Press

Exercise 2: Flat Bench Dumbbell Chest Fly

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Cable Fly

Machine Chest Fly

Exercise 3: Seated Smith Machine Shoulder Press

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Machine Shoulder Press

Shoulder Press with Bands or Dumbbells

Exercise 4: Leaning Cable Lateral Raises

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Dumbbell Lateral Raises

Machine Lateral Raises

Exercise 5: Cable Tricep Pushdown

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Tricep Dip Machine

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