Intermediate Push Workout

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Intermediate Push Workout

This is a complete intermediate bodybuilding workout for gaining muscle and getting stronger.  All you need is a used set of dumbbells and your carpeted floor.  This is the push workout day of my intermediate home workout plan.  My intermediate home workout consists of a four day repeating cycle: a push workout (this one), a pull workout, a leg workout, and a rest day. This workout will take you about 60 minutes to complete.

Day 1 – Push

Bodypart Exercise Number sets Number reps
abs rotisserie core workout 2 revolutions n/a
chest dumbbell press 3 sets, 1-2min rest between 6-12
chest dumbbell flys 3 sets, 1-2min rest between 6-12
shoulders alternating dumbell press 3 sets, 1-2min rest between 6-12
shoulders side raise 3 sets, 1-2min rest between 6-12
triceps dumbbell french press 3 sets, 1-2min rest between 6-12
Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike


Dont forget your 20 minutes of cardio after the workouts!

The Joy of Home Workouts

intermediate bodybuilding push workout

Intermediate bodybuilding push workout you can do at home with just a used set of dumbbells.

 Many people do not realize the time efficiency of working out at home. This sixty minute workout takes … well, 60 minutes.  On the other hand a “60 minute” gym workout often takes far longer.  Fifteen minutes driving each way adds 30 minutes.  Navigating the crowded locker room to dress and undress adds another 15 minutes.  Chatting with your buddies before your workout adds 10 minutes.  Waiting for your equipment to open up adds another 10 minutes.  By the time you are back home, your “60 minute” gym workout has taken you two hours.  In this day and age, most people are frantically busy and many claim they “dont have time” to workout, home workouts are a great solution to staying healthy, muscular, and ripped on a tight schedule.  Home workouts are perfect for students who are notoriously short on time and new parents with small children who can never seem to escape to the gym.