Amir Samir
Sep 10, 2026, 4:08 PM
Push Day
Duration
35m
Volume
3,480 kg
Bench Press (Smith Machine)
SetsWeight & Reps
- 135kg x 8 reps
- 235kg x 8 reps
- 335kg x 10 reps
Seated Shoulder Press (Machine)
SetsWeight & Reps
- 140kg x 8 reps
- 240kg x 9 reps
Triceps Pushdown
SetsWeight & Reps
- 120kg x 7 reps
- 220kg x 8 reps
- 320kg x 10 reps
Chest Press (Machine)
SetsWeight & Reps
- 155kg x 8 reps
- 255kg x 8 reps
- 345kg x 6 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 15kg x 16 reps
- 25kg x 16 reps
- 35kg x 16 reps