Push workout: Band Bench Press, Band Twisting Overhead Press and 4 more
A push day of 6 exercises and 18 working sets, built by a SPLYT user and published without their name. It takes about 40 minutes and uses resistance band, bodyweight and cable.
Most of the work goes to the chest (7 sets), triceps (6 sets), shoulders (5 sets). It opens with band bench press and finishes with cable one arm tricep pushdown.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Band Bench PressChest- Sets
- 4
- Reps
- 12, 8, 6, 8
- Rest
- —
Band Twisting Overhead PressShoulders- Sets
- 3
- Reps
- 12, 8, 6
- Rest
- —
Dumbbell Incline Bench PressChest- Sets
- 3
- Reps
- 10, 8, 10
- Rest
- —
Triceps DipTriceps- Sets
- 3
- Reps
- 10, 8, 12
- Rest
- —
Lever Lateral RaiseShoulders- Sets
- 2
- Reps
- 12, 15
- Rest
- —
Cable One Arm Tricep PushdownTriceps- Sets
- 3
- Reps
- 12, 10, 12
- Rest
- —
Sets per muscle
18 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Resistance band · Bodyweight · Cable · Dumbbell · Machine
Questions
How many sets is this push workout?
18 working sets across 6 exercises: 4 of band bench press, 3 of band twisting overhead press, 3 of dumbbell incline bench press, 3 of triceps dip, 2 of lever lateral raise and 3 of cable one arm tricep pushdown. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.