Index01 · 25m
Routine
Push Dayin 6 movements.
Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 20 lb for dumbbell presses and 10 lb for triceps and lateral raises.
ChestShouldersTriceps· 20 lb Dumbbells + 10 lb Dumbbells + Bench + Mat
The work
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Latest session
Jun 1, 2026
Very difficult.
Difficulty
10/10
Reps
60
Top load
20 lb
Volume
600 lb-reps
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Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.
Cool down · 3–5 min
- Doorway Pec Stretch30 sec / side
- Triceps Overhead Stretch30 sec / side
- Cross-Body Shoulder Stretch30 sec / side
- Wrist Flexor + Extensor Stretch30 sec