March
2026
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MONDAY, MARCH 16
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MONDAY

Push Day — Chest, Shoulders, Triceps

6 exercises
Bench Press
01Bench Press
4 sets · 8–10 reps
Incline Dumbbell Press
02Incline Dumbbell Press
4 sets · 10–12 reps
Overhead Press
03Overhead Press
4 sets · 8–10 reps
Lateral Raises
04Lateral Raises
3 sets · 12–15 reps
Bar Dips
05Bar Dips
4 sets · 12–15 reps
Overhead Rope Triceps Extension
06Overhead Rope Triceps Extension
3 sets · 12–15 reps
COACH NOTES
Retract your shoulder blades on bench press for better chest activation and shoulder safety
Keep elbows at 45° angle during pressing movements to protect shoulders
Control the negative (lowering) phase — take 2–3 seconds for maximum muscle tension
On lateral raises, lead with your elbows and keep a slight bend to target side delts

Check off all 6 exercises to complete this session