Ali Ali
Sep 7, 2026, 4:41 PM
Push Day
Duration
1h 18m
Volume
1,253 kg
Bench Press (Barbell)
SetsWeight & Reps
- 115kg x 6 reps
- 215kg x 6 reps
- 315kg x 7 reps
Seated Shoulder Press (Machine)
SetsWeight & Reps
- 130kg x 6 reps
- 230kg x 8 reps
- 330kg x 5 reps
Single Arm Triceps Pushdown (Cable)
SetsWeight & Reps
- 15kg x 8 reps
- 25kg x 8 reps
- 35kg x 10 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 110kg x 6 reps
- 210kg x 8 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 14kg x 10 reps
- 24kg x 10 reps
- 34kg x 12 reps