Welcome to my garage gym.

Today’s workout isn’t just another “push day” routine—it’s a real-world, efficient, no-nonsense session designed for busy people who want serious results. Whether you’re a parent, a professional, or both, this full upper-body push session is for you.

We’re hitting the chest, triceps, and delts—with a focus on smart training, not just heavy lifting. This workout was filmed in a real garage gym setup using dumbbells, a bench, and a functional trainer (though bands work just fine as alternatives).

Equipment Needed:

• Dumbbells (Adjustable or fixed)
• Bench (Adjustable preferred)
• Functional trainer or resistance bands
• Optional but recommended: cuffs, long rope, and a straight bar

🔧 Phase 1: Prehab Work (Don’t Skip This)

Before we move iron, we’re protecting the body. Neglecting your shoulders and thoracic spine is a fast track to chronic pain or early retirement from lifting.

1. External Rotations (Rotator Cuff Prehab)

• Use a band or light cable
• Tuck a towel between your arm and torso
• Rotate outward until your forearm is parallel to the floor
  2 sets per arm

“Shoulder and back pain are the kiss of death for a consistent lifter. You can work around a knee, but you can’t work around a busted shoulder.”

2. T-Spine Rotations

• Lay on your side with knees stacked
• “Trap” your knee with your top leg
• Open up like a book, rotating from the mid-back
  2 sets per side

💪 Phase 2: Chest Movements

3. Upper Cable Fly (or Banded Fly)

Focus: Upper pec (clavicular head)

• Neutral hand position (cuffs preferred)
• Initiate from the pec, not your hands
• 2 warm-up sets → 2 working sets (10-12 reps)

“Upper pec is elusive. That’s why we train it first.”

4. Low-Incline Dumbbell Press

Focus: Upper pec again—but pressing

• Bench set at ~10–15°
• Elbows tucked, not flared
• Warm-up + 2 working sets (8–14 reps depending on dumbbell load)

“Incline first means I can pre-fatigue the pecs and use lighter dumbbells later—smart if you’re limited to 90s.”

5. Flat Dumbbell Press

Focus: Pec major (middle/lower chest)

• Elbows flared this time
• Full range of motion
• 3 working sets to near failure (8–12 reps)

“It’s not about what weight you have, it’s about how close to failure you’re willing to go.”

💥 Phase 3: Lateral Delts

6. Cable Lateral Raise

Focus: Medial deltoid (shoulder width)

• Cuffs at hip height
• Pull wrist to shoulder height only (avoid trap dominance)
• 1 warm-up + 2–3 working sets (10–15 reps)

“The AC joint is small and fragile—higher reps are your friend.”

🔁 Phase 4: Triceps Finishers

7. Straight Bar Pushdown

Focus: Shortened tricep position

• Keep elbows locked in
• Load it heavy
• 2 sets (8–10 reps)

8. Overhead Rope Extension

Focus: Lengthened tricep position

• Use a long rope for full range
• Stay balanced, avoid leaning
• 2 sets (10–12 reps)

🧠 Final Thoughts:

This wasn’t just a push workout. It was a system:

• ✅ Injury-prevention first
• ✅ Prioritize hard-to-hit muscle groups (like the upper chest)
• ✅ Rest smart: 2 min for flies, 3 min for presses
• ✅ Train near failure—always

“At 40 years old, with a newborn, a wife, and a real life, I still make training work. Not because it’s convenient—but because I’m an investment. My family depends on me being strong, healthy, and present. And yours does too.”

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Now go train like it matters. Because it does.