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Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
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Swap selected exercise with existing exercise for the:
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Chest, Triceps, Shoulders

Chest, Triceps, Shoulders
0 mins

Push day! Arguably the most enjoyable and rewarding day in the gym

67a0c0f01bf578b0f8a27126

Play Button
Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
6433dd6a8b0b8b1a990acf60
Plate loaded
Incline Bench Press
Notes:
Key Points:
  • Lie with you back flat on the bench with the handles in line with your lower chest.
  • Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.
  • Slowly lower back down to the start position and repeat.
Common Mistakes:
  • Fully locking out the arms during repetitions.
  • Having elbows flare out at 90 degrees.
  • Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Incline Bench Press - Plate loaded muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2d9778d1b994258642
Cable
Cable Tricep Extension
Notes:
Key Points:
  • Grab the ends of the rope and step backwards.
  • Bring elbows to sides and at a 45 degree bend.
  • Extend elbows then return to start position.
Common Mistakes:
  • Using momentum from torso.
  • Elbows moving up and down excessively.
  • Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Cable Tricep Extension - Cable - Short Straight Bar muscle groups
Play Button
Seated Shoulder Press
 sets
 kg
 reps 
 rest
Notes
6433aec4aed255cc635596d0
Smith
Seated Shoulder Press
Notes:
Key Points:
  • Stand straight holding the dumbbells up at shoulder height.
  • Press the weights straight up until your elbows are almost fully extended.
  • Slowly lower down until you're at a 90 degree bend in the elbows and repeat.
Common Mistakes:
  • Elbows being behind your hips.
  • Arching your back too much.
  • Clashing the weight at the top.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Seated Shoulder Press - Smith muscle groups
Play Button
Cable Lateral Raise
 sets
 kg
 reps 
 rest
Notes
64071a2b7a04eb4c6db76261
Cable
Cable Lateral Raise
Notes:
Key Points:
  • Grab the opposite grips to cross the cables.
  • With a slight bend, raise elbows up to shoulder height.
  • Lower until elbows are near sides then repeat.
Common Mistakes:
  • Hinging from the hips to use momentum.
  • Raising too far past shoulder height.
  • Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Cable Lateral Raise - Cable - D-Handle muscle groups
Play Button
Chest Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac8961e92614
Pin loaded
Chest Press
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point just before your elbows are fully extended.
  • Retract back in a controlled manner to the starting position without the weights clashing.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists not being aligned with forearms when pushing and retracting.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Press - Pin loaded muscle groups
Play Button
DB Tricep Overhead Extension
 sets
 kg
 reps 
 rest
Notes
66531e55ff16bd70bb2f00c8
Dumbbell
DB Tricep Overhead Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Extend arms fully, keep elbows close. Mistakes: Flaring elbows, using momentum.

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps Brachii
Secondary Muscles
Shoulders
DB Tricep Overhead Extension muscle groups
6433dd6a8b0b8b1a990acf60
6433dd6a8b0b8b1a990acf60
Incline Bench Press
Incline Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
64071a2d9778d1b994258642
64071a2d9778d1b994258642
Cable Tricep Extension
Cable Tricep Extension - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
6433aec4aed255cc635596d0
6433aec4aed255cc635596d0
Seated Shoulder Press
Seated Shoulder Press - Smith
3
3
1
3
m 
0
s
 rest
64071a2b7a04eb4c6db76261
64071a2b7a04eb4c6db76261
Cable Lateral Raise
Cable Lateral Raise - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
634a62185cb8ac8961e92614
634a62185cb8ac8961e92614
Chest Press
Chest Press - Pin loaded
3
3
1
3
m 
0
s
 rest
66531e55ff16bd70bb2f00c8
66531e55ff16bd70bb2f00c8
DB Tricep Overhead Extension
DB Tricep Overhead Extension
3
3
1
3
m 
0
s
 rest
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