Gym Push Day B
Shoulder-led push session. Overhead press anchors the day, followed by lateral volume, incline pressing, and tricep work. Day 4 of the Gym PPL Program.
Muscle Groups
Equipment
Overview
- 1Overhead Press4 × 6-8 repssquat rack optional
Use the squat rack with a barbell if available. If not, seated or standing dumbbell press works well. Keep your core braced and don't let your lower back hyperextend.
- 2Arnold Press3 × 10-12 repsdumbbells
Start with palms facing you at chin height. Rotate your palms forward as you press up. Reverse on the way down. Hits all three heads of the deltoid through one movement.
- 3Lateral Raise4 × 15-20 repsdumbbells
Go lighter and slower than you think you need. Lead with your elbows, stop at shoulder height, and lower over 3 seconds.
- 4Incline Dumbbell Press3 × 10-12 repsbarbell optionalbench
Bench at 30-45 degrees. This session's chest work is accessory volume after the shoulder focus. Control the descent and keep your elbows at about 60 degrees from your torso.
- 5Overhead Tricep Extension3 × 12-15 repsdumbbells
Both hands on one dumbbell held above your head, elbows pointing forward. Lower behind your head for a full stretch, then press back up. Keep your elbows in tight.
- 6Tricep Kickback3 × 12 reps each armdumbbells
Hinge forward, upper arm parallel to the floor. Extend to lockout and hold for a second at the top. Keep the elbow pinned back throughout the movement.
Overhead Press
6-8 reps (set 1 of 4)
Use the squat rack with a barbell if available. If not, seated or standing dumbbell press works well. Keep your core braced and don't let your lower back hyperextend.
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Gym Push Day B
Thursday. The shoulder session. You've already done the heavy chest work on Monday. Today you reverse the priority.
Overhead press comes first, lateral raises run long, and incline pressing is your accessory chest volume. The triceps finish the session the same way as Monday, just from a different angle.
How to approach this
Overhead press is the foundation of shoulder strength. A barbell OHP on the squat rack is ideal. A seated or standing dumbbell press is a solid alternative. Either way, press heavy, brace your core.
Arnold press hits everything. Most shoulder exercises isolate one head. The Arnold press moves through a rotation that loads all three. It's one of the most efficient shoulder movements you can do with dumbbells.
Lateral raises for four sets. Two push days per week means you're hitting side delts twice, which is how they actually grow.
Incline press as chest accessory. You already hit flat and incline on Monday. Today you're doing incline only, at a lower priority. Keep the weight manageable and focus on feeling the chest work.
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