Gympal

push/shoulders

Created by Chao Bishop
Chao Bishop
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Set
KG
Reps
RPE
1
2
3
Bench Press (Barbell)

Bench Press (Barbell)

Set
KG
Reps
RPE
1
2
3
Triceps Pushdown

Triceps Pushdown

drop set to failure no rest
Set
KG
Reps
RPE
1
2
3
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

drop set to failure no rest
Set
KG
Reps
RPE
1
2
3
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Set
KG
Range
RPE
1
2
3
Cable Leaning Lateral Raise

Cable Leaning Lateral Raise

drop set to failure no rest swap arms 4th set
Set
KG
Reps
RPE
1
2
3
4
5
6
Reverse Fly Single Arm (Cable)

Reverse Fly Single Arm (Cable)

archer pulls first w/ alternate drop set;
Set
KG
Reps
RPE
1
2
3
4
5
6