Gympal

push

Created by Audun Hilden
Audun Hilden
Dumbbell Seated External Shoulder Rotation

Dumbbell Seated External Shoulder Rotation

Set
KG
Reps
1
2
3
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

deep stretch, 1s pause
Set
KG
Reps
1
2
3
4
Incline Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Set
KG
Reps
1
2
3
4
5
6
Chest Press (Machine)

Chest Press (Machine)

Set
KG
Reps
1
2
3
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Set
KG
Reps
RPE
1
2
3
Triceps Pushdown

Triceps Pushdown

Set
KG
Reps
1
2
3
4
5
6
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Set
KG
Reps
1
2
3
4
5
6
7
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Set
KG
Reps
1
2
3
Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Set
KG
Reps
1
2
3
Rear Delt Reverse Fly (Cable)

Rear Delt Reverse Fly (Cable)

Set
KG
Reps
1
2
3
4
Treadmill

Treadmill

15% incline, 4km/h
Set
KM
Duration
1
Seated Calf Raise

Seated Calf Raise

Set
KG
Reps
1
2
3
4
5
Cable Crunch

Cable Crunch

Set
KG
Reps
1
2
3