Duration: 30 minutes
For beginner-to-intermediate lifters building pressing strength and size.
Anchored by the barbell bench and dumbbell overhead press, with weighted dips for loaded volume and flys, press-downs and lateral raises to isolate and finish.
Progress: keep every rep controlled and full-range, and add weight each time you top the range.
Fits the push day of a PPL or PPLUL split.