OnionPatchAnterior Delts
16 effective sets in this workout
60-Minute Complete Gym Push Workout
A fuller push-day setup that uses broader gym equipment access to build a more complete pressing session.
60 min
Push
Advanced
Chest, Middle Delts, Triceps
Equipment Required
BarbellWeight BenchDumbbellResistance Band
Who this workout is for
- Intermediate to advanced gym lifters
- People who enjoy push/pull splits with more exercise variety
- Anyone wanting a bigger chest-delt-triceps session
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with 5 Day Push Pull Legs Workout Program.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
60-minute hypertrophy push workout with extra emphasis on Chest.
- Built for a push training day.
- Designed around 60-minute sessions.
- Advanced-friendly exercise density with practical rest periods.
- Extra emphasis on Chest.
- Starts with a 3-set pre-exhaustion slot for Chest.
- Progress load or reps once you can hit the top of the target range with solid form.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Middle Delts
12 effective sets in this workout
Chest
11 effective sets in this workout
Triceps
10 effective sets in this workout
Abdominals
2 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 13-17 | 7-10 | 90-150s | |
| 5 × 6-9 | 6-9 | 150-210s | |
| 5 × 10-13 | 6-10 | 150-210s | |
| 3 × 13-17 | 7-10 | 90-150s | |
| 2 × 17-20 | 7-10 | 90-150s | |
| 2 × 10-30 | 7-10 | 90-150s |
How to use it
- Open with your heaviest press and progress it patiently.
- Use later exercises to chase pump and targeted volume.
- Trim one accessory if the workout starts running too long.
Why this works
Longer sessions let you layer more support work on top of the big presses, which is useful when recovery and equipment both support it.
FAQ
Is more variety always better?
No. More exercises only help when the main lifts still get quality effort and progression attention.
Can I convert this into a shoulder-focused day?
Yes. Add more delt emphasis before generating the workout.
Related workouts
45-Minute Dumbbell Push Workout
A push-day session built around pressing patterns plus enough delt and triceps work to round things out.
60-Minute Complete Gym Pull Workout
A full-gym pull session with enough time for heavy back work and focused arm-rear-delt accessories.
50-Minute Chest and Triceps Workout
A chest-and-triceps focused push workout built for lifters who want more pressing volume without losing shoulder balance.
Important safety note
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Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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