Gym Push Day A
Chest-led push session. Flat press, incline work, shoulder finishing volume, and tricep isolation. Day 1 of the Gym PPL Program.
Muscle Groups
Equipment
Overview
- 1Flat Bench Press4 × 6-8 repsbarbell optionalbench
Use the barbell bench if it's free. If not, a heavy dumbbell press works just as well. Keep your shoulder blades pinched, feet driving into the floor.
- 2Incline Dumbbell Press3 × 10-12 repsbarbell optionalbench
Set the bench to 30-45 degrees. Keep your elbows at about 60 degrees from your torso, not flared out wide.
- 3Dumbbell Fly3 × 12-15 repsdumbbellsbench
Flat bench. Keep a soft bend in your elbows throughout. Lower slowly and stop when you feel a chest stretch. Don't force extra range.
- 4Dumbbell Shoulder Press3 × 10-12 repsdumbbells
Seated or standing. Press straight up and lock out at the top. Don't let your lower back overarch.
- 5Lateral Raise4 × 15-20 repsdumbbells
Go lighter than you think. Lead with your elbows, stop at shoulder height, lower over 3 seconds. These should burn.
- 6Dumbbell Skull Crusher3 × 12 repsdumbbellsbench
Lie flat on the bench. Lower the dumbbells toward your temples with elbows pointing straight up. Press back to lockout.
- 7Tricep Dip3 × 10-12 repsbench
Use a bench behind you or parallel bars if available. Keep elbows tracking straight back, not flaring out to the sides.
Flat Bench Press
6-8 reps (set 1 of 4)
Use the barbell bench if it's free. If not, a heavy dumbbell press works just as well. Keep your shoulder blades pinched, feet driving into the floor.
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Gym Push Day A
Monday. The week starts here. This session is chest-led: your heaviest pressing comes first when your strength is freshest, and everything else builds on top.
The flat press is the anchor. Barbell bench or dumbbells, the goal is the same. Get tight, stay controlled, and don't rush the descent.
How to approach this
Flat press first. If the barbell bench is taken, grab the heaviest dumbbells you can press for 6 clean reps and get to work. Don't wait around.
The incline is not a chest day afterthought. Upper chest is the difference between a full chest and a flat one. Treat these sets with the same focus as the flat press.
Lateral raises are a finisher, not filler. Four sets of 15-20 with a controlled tempo will light your side delts up. Go lighter than your ego wants.
Skull crushers with dumbbells. Using two dumbbells independently lets each arm work through its own path. Keep the elbows pointing straight up and don't let them drift forward.
Rest times
90 seconds is the default between sets. Use the controls in the tracker to adjust. Heavy compound sets can go up to 2 minutes. Accessory work can drop to 60 seconds.
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