Push Day 2: 31-Minute Dumbbell Workout
Push Day 2 is a 31-minute dumbbell workout for your chest, shoulders and triceps, paired with hip thrusts. You alternate incline press with hip thrusts, then seated shoulder press with overhead triceps extensions.
Friday bodyweight: The 24 →The workout
Warm-up (5:00)
Push-ups, arm circles, a light set of incline press.
Block A (10:30)
7 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Incline Dumbbell Press | 4 x 8 | 2 x 50 lbs (2 x 23 kg) | Work 0:50, rest 0:40Tempo 3-0-1 |
| Dumbbell Hip Thrust | 3 x 12 | 60 lbs (27 kg) | Work 0:50, rest 0:40Tempo 2-1-1 |
Block B (12:00)
8 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 4 x 10 | 2 x 30 lbs (2 x 14 kg) | Work 0:45, rest 0:45Tempo 2-0-1 |
| Overhead Dumbbell Triceps Extension | 4 x 12 | 40 lbs (18 kg) | Work 0:55, rest 0:35Tempo 3-0-1 |
Cooldown (3:00)
Chest and triceps stretch. Slow nose breaths.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Stagger plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Push Day 2 take?
About 31 minutes: a 5 minute warm-up, blocks of 10:30 and 12 minutes, and a 3 minute cooldown.
Do I need a bench?
Yes. An adjustable bench is ideal: 30 degrees for the incline press, upright for the shoulder press and flat to support your upper back for hip thrusts. A sturdy couch edge can stand in for the thrusts.
Why are there hip thrusts on push day?
They sit in the rest gaps of the incline press sets, so you train your glutes and hamstrings without adding much time.