Day 9 of 30

Push And Core

Chest, shoulders, triceps • 45-60 min

Rest 60-90 seconds between working sets. If the gym is packed, swap to the closest machine or dumbbell version and keep moving.

Incline dumbbell press - 4 x 8-10

Cable chest fly - 3 x 12

Lateral raise - 4 x 12

Rope pressdown - 3 x 10-12

Plank - 3 x 45 seconds