Gympal
Push Day

Push Day

Created by D H
D H
Chest Press (Machine)

Chest Press (Machine)

8-12 reps
Set
KG
Reps
RPE
1
2
3
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

8-12 reps
Set
KG
Reps
RPE
1
2
3
Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

12-15 reps
Set
KG
Reps
RPE
1
2
3
4
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

12-15 reps
Set
KG
Reps
RPE
1
2
3
4
Chest Fly (Machine)

Chest Fly (Machine)

8-12 reps
Set
KG
Reps
RPE
1
2
3
Side Plank Hip Dips

Side Plank Hip Dips

12 reps either side
Set
Reps
RPE
1
2
Stomach Vacuum

Stomach Vacuum

Laying down
Set
Time
1
2
3
4
5