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Push A

Monday, May 11
11 exercises
0/11 sets
x

Flat Barbell Bench Press

5 sets · 6–10 reps

0/5

Main compound — rest 2–3 min

#WeightRepsRPE✓
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5

Flat Dumbbell Bench Press

4 sets · 8–12 reps

0/4
#WeightRepsRPE✓
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4

Pec Deck or Cable Flyes

4 sets · 12–15 reps

0/4

Mid-chest focus, full stretch

#WeightRepsRPE✓
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Seated Barbell or DB Overhead Press

4 sets · 8–12 reps

0/4
#WeightRepsRPE✓
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DB Lateral Raises

4 sets · 12–15 reps

0/4

Strict form

#WeightRepsRPE✓
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DB Front Raises

3 sets · 12–15 reps

0/3

Light, controlled

#WeightRepsRPE✓
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Close-Grip Bench Press or Weighted Dips

4 sets · 8–12 reps

0/4
#WeightRepsRPE✓
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Overhead Tricep Extension (EZ-bar or DB)

4 sets · 10–15 reps

0/4
#WeightRepsRPE✓
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Rope Tricep Pushdowns

4 sets · 12–20 reps

0/4

Full stretch

#WeightRepsRPE✓
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Crunches or Leg Raises

3 sets · 12–15 reps

0/3

Abs finisher

#WeightRepsRPE✓
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Standing or Seated Calf Raise

3 sets · 12–20 reps

0/3

Calves finisher

#WeightRepsRPE✓
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