Daniel Amir
Aug 24, 2026, 7:32 PM
Push Day
Duration
1h 20m
Volume
4,828 kg
Bench Press (Barbell)
SetsWeight & Reps
- 150kg x 8 reps
- 250kg x 8 reps
- 350kg x 10 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 112kg x 12 reps
- 212kg x 8 reps
- 312kg x 8 reps
Incline Bench Press (Dumbbell)
SetsWeight & Reps
- 112kg x 12 reps
- 212kg x 10 reps
- 312kg x 8 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 16kg x 12 reps
- 26kg x 12 reps
- 36kg x 8 reps
Triceps Pushdown
SetsWeight & Reps
- 117.5kg x 12 reps
- 217.5kg x 12 reps
- 317.5kg x 12 reps
- 417.5kg x 12 reps
Chest Press (Machine)
SetsWeight & Reps
- 145kg x 8 reps
- 245kg x 10 reps
- 345kg x 8 reps
Standing Cable Fly
SetsWeight & Reps
- 17.5kg x 12 reps
- 27.5kg x 12 reps
- 37.5kg x 12 reps
Low Cable Fly Crossovers
SetsWeight & Reps
- 15kg x 12 reps
- 25kg x 12 reps
- 35kg x 12 reps
Cable Middle Fly
SetsWeight & Reps
- 15kg x 12 reps
- 25kg x 12 reps
- 35kg x 12 reps