Warm-Up (10 Minutes)
“Let every action be done in love.” – 1 Corinthians 16:14
- Arm circles (forward/back) – 30 seconds each
- Shoulder taps – 2×15
- Band pull-aparts – 2×20
- Push-ups – 2×15
- Incline plank hold – 30 sec
Main Chest Lifts (Strength & Mass)
1. Barbell Bench Press – 4 sets x 6–8 reps
Focus on controlled tempo (2-sec down, 1-sec explode up)
2. Incline Dumbbell Press – 4 sets x 10 reps
Slight incline for upper chest activation
3. Cable or Pec Deck Flys – 3 sets x 12–15 reps
Stretch and squeeze, this is your volume finisher
4. Push-Ups (Weighted or Standard) – 2 sets to failure
Triceps Focus (Push Power)
5. Close-Grip Bench Press – 4 sets x 6–8 reps
Keep elbows tucked to hammer triceps
6. Overhead Dumbbell Triceps Extension – 3 sets x 10–12 reps
Focus on full stretch at bottom
7. Rope Triceps Pushdowns – 3 sets x 12–15 reps
Pause at the bottom, slow return
8. Triceps Dips (Bench or Parallel Bars) – 2 sets to failure
Option to add weight
Cool Down + Spiritual Focus (5 min)
- Chest wall stretch
- Overhead triceps stretch
- Shoulder cross-body stretch
- Reflect on Proverbs 24:10:
“If you faint in the day of adversity, your strength is small.”
— Train the body, sharpen the spirit.
Pro Tips
- Rest 60–90 sec between heavy sets, 45–60 sec for accessories
- Focus on mind-muscle connection, especially on flys and extensions
- Keep your form strict, ego lifting is not kingdom lifting