Workout 1: Push Day Barbell Bench Press: 3 sets of 8-10 reps Incline Dumbbell Press: 3 sets of 10-12 reps Dumbbell Shoulder Press: 3 sets of 8-10 reps Dips: 3 sets of 10-12 reps Tricep Pushdowns: 3 sets of 10-12 reps Push-ups: 3 sets to failure (as many reps as you can) Plank: 3 sets of 30-60 seconds