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> Day 1 – Push (Chest, Shoulders, Triceps)
Day 1 – Push (Chest, Shoulders, Triceps)
Warm-Up
Perform 5-10 minutes of light cardio (jogging, cycling, etc.)
Dynamic stretches for upper body (arm circles, shoulder stretches)
Perform warm-up sets with lighter weights for each exercise
Chest Exercises
Flat Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Chest Flyes: 3 sets of 10-15 reps
Shoulder Exercises
Overhead Dumbbell Press: 3 sets of 8-12 reps
Lateral Raises: 3 sets of 10-15 reps
Front Raises: 3 sets of 10-15 reps
Triceps Exercises
Tricep Dips: 3 sets of 8-12 reps
Skull Crushers: 3 sets of 10-15 reps
Tricep Pushdowns: 3 sets of 10-15 reps
Cool Down
Static stretches for chest, shoulders, and triceps
Hold each stretch for 15-30 seconds
Focus on breathing and relaxation
Post-Workout Nutrition
Consume a protein-rich snack or meal within 30 minutes
Hydrate adequately
Consider a balanced meal within 2 hours post-workout
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