April
2026
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MONDAY, APRIL 13
0 / 8 exercises0%
MONDAY

PUSH A — Chest, Shoulders & Triceps

8 exercises
Incline Barbell Bench Press
EXERCISE 01

Incline Barbell Bench Press

SETS
4
REPS
8–10

💡 Control the negative — 2 seconds down

Flat Dumbbell Press
EXERCISE 02

Flat Dumbbell Press

SETS
4
REPS
8–10

💡 Deep stretch at the bottom

Cable Chest Flyes
EXERCISE 03

Cable Chest Flyes

SETS
3
REPS
12–15

💡 Keep slight bend in elbows, squeeze at peak

Pec Deck Flyes
EXERCISE 04

Pec Deck Flyes

SETS
3
REPS
12–15

💡 Squeeze chest hard at peak contraction

Seated Dumbbell Shoulder Press
EXERCISE 05

Seated Dumbbell Shoulder Press

SETS
4
REPS
8–10

💡 Press straight up, keep elbows slightly tucked

Cable Lateral Raises
EXERCISE 06

Cable Lateral Raises

SETS
4
REPS
12–15

💡 Lead with elbows, don't swing

Tricep Rope Pushdowns
EXERCISE 07

Tricep Rope Pushdowns

SETS
4
REPS
10–12

💡 Spread rope at bottom, full extension

Overhead DB Tricep Extension
EXERCISE 08

Overhead DB Tricep Extension

SETS
3
REPS
10–12

💡 Full stretch behind the head

COACH NOTES
Retract shoulder blades on all pressing movements for better chest activation
Control the negative (lowering) phase — 2 seconds down for maximum muscle tension
Keep elbows at 45° angle during pressing to protect shoulders
On cable lateral raises, lead with elbows and keep constant tension throughout

Check off all 8 exercises to complete this session