Gympal
Push Day

Push Day

Created by Amir Samir
Amir Samir
Bench Press (Smith Machine)

Bench Press (Smith Machine)

Control the movement and pause briefly at the bottom position before pressing.
Set
KG
Reps
1
2
F
Hex Press (Dumbbell)

Hex 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
2
F
Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Slowly raise the weights to your sides and lower them with an even tempo to keep tension on your shoulders.
Set
KG
Reps
1
2
3
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
2
F
Elliptical Trainer

Elliptical Trainer

Set
Time
1
Chest Press (Machine)

Chest Press (Machine)

Set
KG
Reps
1
2
3