peterjmcnally@hotmail.com
Jun 4, 2026, 7:47 PM
Push Day
Duration
51m
Volume
3,924 kg
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 10 reps
- 320kg x 10 reps
Incline Bench Press (Dumbbell)
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps
- 320kg x 12 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 18kg x 12 reps
- 28kg x 12 reps
- 38kg x 12 reps
Triceps Pushdown
SetsWeight & Reps
- 122.5kg x 12 reps
- 225kg x 12 reps
- 325kg x 12 reps
Bench Press (Dumbbell)
SetsWeight & Reps
- 122kg x 12 reps
- 222kg x 12 reps
- 324kg x 12 reps
Single Arm Triceps Pushdown (Cable)
SetsWeight & Reps
- 17.5kg x 12 reps
- 27.5kg x 12 reps
- 37.5kg x 12 reps
Cable Middle Fly
SetsWeight & Reps
- 110kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps