Thu 17 Sept · Thursday, 17 September 2026
Strength & Power · Push
The workout of the day, free. 5 exercises, about 39 minutes, with a pair of dumbbells and a floor. Nothing to sign up to.
- 39minutes
- 5exercises
- 1/4Week · Building
- 1/3Block · Strength
Trains chestcoreobliquesshoulderstrapstriceps
Want this session written around your goal, your kit and the time you actually have? That is the app, and the workout is free there too.
Warm-up 2 min
Do this first. A warm-up done carelessly is just time spent.
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Band Pull-Apart 40s
Arms straight, pull the band apart to your chest. Balances what pressing is about to do. No band? Arm circles.
Arms stay straightPull with the shoulder blades
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Push-Up, Slow 40s
Five or six, taking three seconds down. Knees are fine. This is a rehearsal, not a set.
Three seconds downBody stays in one line
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Wall Slide 40s
Back and arms against a wall, slide the arms overhead without letting the ribs flare.
Wrists stay on the wallRibs down, low back flat
The session 33 min
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1
Dumbbell Bench Press
4 × 5
Lying on a bench, press two dumbbells from chest level up until arms are extended, then lower under control.
Take 2 seconds to lower it, then press it as fast as you can.
Shoulder blades pinchedWrists stackedControl the descentPush it away from you
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2
Dumbbell Shoulder Press
4 × 8
Seated or standing, press two dumbbells from shoulder height to overhead lockout, then lower under control.
Take 3 seconds to lower it, press it up smoothly.
Ribs downPress slightly inFull lockoutDrive it at the ceiling
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3
Prone Y-T-W
3 × 10
Lie face down and lift your arms off the floor tracing a Y, then a T, then a W, squeezing the upper back on each shape.
Take 2 seconds to lower them, raise them smoothly.
Thumbs upLift from the upper backKeep the neck longFeel your traps carry it
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4
Diamond Push-ups
3 × 10
A push-up with hands close together forming a diamond under your chest, targeting the triceps.
Take 2 seconds to lower it, press it smoothly.
Elbows close to ribsStraight lineControl the descentFeel the triceps finish it
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5
Side Plank
3 × 30s
Lie on your side and prop up on your forearm, lifting your hips so your body forms a straight line. Hold.
Hold steady for the whole set.
Stack the hipsDon't let hips sagBrace the sideHold a straight line from shoulders to heels
Cool-down 4 min
The part that actually marks the session over.
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Doorway Chest Stretch 30s each side
Forearm on the frame at shoulder height, step through gently.
Turn away from the armStop before the shoulder pinches
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Cobra Stretch 30s
Face down, press the chest up and leave the hips on the floor.
Hips stay downStop before the low back pinches
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Standing Side Bend 30s each side
Reach one arm overhead and lean away from it, slowly.
Reach up before you leanDon't twist
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Slow Breathing 60s
Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.
Out longer than inBreathe into the belly
This is one workout for everyone
It is written for somebody with dumbbells and a floor, at an intermediate level, and it is the same session for every person reading this page. That is the honest limit of a public page: it does not know your goal, your kit, your injuries, or how long you actually have today.
The app does. It writes the session around all of that, every day, and the workout is free there too.
Why this repeats
This is week 1 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.
