Gympal

Monday - Push (SDSU)

Created by Nate Schramm
Nate Schramm

SDSU Gym

Incline Bench Press (Barbell)

Incline Bench Press (Barbell)

✅ IF all 4×6 hit clean → NEXT session +5 lb total ❌ IF any set misses → NEXT session same weight
Set
KG
Reps
1
2
3
4
Standing Military Press (Barbell)

Standing Military Press (Barbell)

✅ IF all 3×6 clean, no grind → NEXT session +5 lb ❌ IF bar slows/grinds → NEXT session same weight
Set
KG
Reps
1
2
3
Bench Press (Dumbbell)

Bench Press (Dumbbell)

✅ IF 10/10/10 → NEXT session +5 lb per DB ❌ IF any set <10 → NEXT session same weight
Set
KG
Reps
1
2
3
Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

✅ IF all 15 strict → NEXT session +2.5–5 lb ❌ IF swing/traps → NEXT session same weight
Set
KG
Reps
1
2
3
Triceps Rope Pushdown

Triceps Rope Pushdown

✅ IF all 12 clean, elbows good → NEXT session +5 lb ❌ IF elbow flare/ache → NEXT session same weight
Set
KG
Reps
1
2
3