Push Day (GYM - UNLOADING)

For each exercise, choose a weight that’s challenging enough to make you fail around the target rep range. Click the down arrows to see alternative exercises.

Exercise 1: Chest Press Machine

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Feet-Up Bench Press

Push Ups

Exercise 2: Chest Fly Machine

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Cable Fly

Dumbbell Fly

Exercise 3: Lateral Raise Machine

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Cable Lateral Raise

Dumbbell Lateral Raise

Exercise 4: Seated DB Shoulder Press

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Smith Machine Shoulder Press

Exercise 5: Cable Tricep Pushdown

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Tricep Dip Machine

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