Duration: 30 minutes
A short push session on three machines, with no other equipment needed. The machines guide the movement, so you can focus on effort and control.
A quick bodyweight warm-up prepares the shoulders and core. The main work is the chest press, the shoulder press and the seated dip machine, for the chest, shoulders and triceps. Two stretches for the chest and shoulders close the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time.