Gympal

Push Day

Created by Peter Nielsen
Peter Nielsen
Bench Press (Barbell)

Bench Press (Barbell)

Control the movement and pause briefly at the bottom position before pressing.
Set
KG
Reps
1
--
6
2
--
6
3
--
6
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
Set
KG
Reps
1
--
8
2
--
8
3
--
8
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Keep your back pressed against the bench and feet planted. Lower the dumbbells slowly until they’re just above your chest, then press them up while maintaining control.
Set
KG
Reps
1
--
12
2
--
12
3
--
12
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Slowly raise the weights to your sides and lower them with an even tempo to keep tension on your shoulders.
Set
KG
Reps
1
--
12
2
--
12
3
--
12
Triceps Pushdown

Triceps Pushdown

Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
Set
KG
Reps
1
--
12
2
--
12
3
--
12