his push wo
Workout 1- Chest, shoulders and triceps
Chest
Barbell bench press- 3-4 sets of 8-12 reps
Dumbbell flys- 3-4 sets of 8-12 reps
Incline dumbbell press- 3-4 sets of 8-12 reps
Incline dumbbell flys- 3-4 sets of 10-12 reps
Cable crossovers- 3-4 sets of 12 reps
Dumbbell pullover- 3-4 sets of 12 reps
Shoulders
Dumbbell overhead press- 3-4 sets of 8-12 reps
Lateral raises- 3-4 sets of 8-12 reps
One-arm lateral raises- 3-4 sets of 12 reps
Seated cable side raises- 3-4 sets 12 reps
Barbell upright rows- 3-4 sets of 8-12 reps
Triceps
Bench dips- 3-4 sets of 8-12 reps
Dumbbell skull crushers- 3-4 sets of 10-12 reps
One-arm dumbbell overhead extensions- 3-4 sets of 12 reps
Triceps pushdowns- 3-4 sets of 8-12 reps
this wo would take me the 4 hours

yesterday i did tris only, 4 exercieses and it took me over one hoour