- 18 reps x 24 kgRIR 3
- 28 reps x 24 kgRIR 2
- 38 reps x 24 kgRIR 2
- 48 reps x 24 kgRIR 1
Plant feet, keep shoulder blades set, and touch a consistent bottom position each rep.
Push Day Workouts With Dumbbells
Push-day dumbbell workouts for lifters who want chest, shoulder, and triceps growth using hard but repeatable straight sets, realistic kilogram loading, and clear week-to-week progression.
Set load units
Workout 1
6 exercises19 sets
Push Day Workouts With Dumbbells Template
Chest, Triceps, Front Delts, Side Delts
A dumbbell-only push template built around horizontal and vertical pressing plus targeted shoulder and triceps accessory work, with straight-set loading and RIR-based effort progression.
- 1
- 2
2ExerciseIncline Dumbbell Bench Press
Rest 2m
- 110 reps x 20 kgRIR 3
- 210 reps x 20 kgRIR 2
- 310 reps x 20 kgRIR 1
Press through full shoulder flexion without shrugging; stop 1-2 reps before breakdown.
- 3
3ExerciseSeated Dumbbell Shoulder Press
Rest 2m
- 18 reps x 16 kgRIR 3
- 28 reps x 16 kgRIR 2
- 38 reps x 16 kgRIR 1
Drive straight up over mid-foot, avoid lumbar overextension, and finish with biceps close to ears.
- 4
4ExerciseDumbbell Lateral Raise
Rest 1m 30s
- 115 reps x 7 kgRIR 3
- 215 reps x 7 kgRIR 2
- 315 reps x 7 kgRIR 1
Lead with elbows, stop around shoulder height, and keep momentum low.
- 5
- 112 reps x 10 kgRIR 3
- 212 reps x 10 kgRIR 2
- 312 reps x 10 kgRIR 1
Maintain a soft elbow bend and avoid dropping below a controlled stretch depth.
- 6
6ExerciseOverhead Dumbbell Triceps Extension
Rest 1m 30s
- 112 reps x 18 kgRIR 3
- 212 reps x 18 kgRIR 2
- 312 reps x 18 kgRIR 1
Keep ribs down, lock upper arm position, and slow the lowering phase.