Push workout: Barbell Bench Press, Dumbbell Incline Palm-in Press and 7 more
A push day of 9 exercises and 26 working sets, built by a SPLYT user and published without their name. It takes about 60 minutes and uses dumbbell, cable and barbell.
Most of the work goes to the chest (9 sets), shoulders (7 sets), abs (5 sets). It opens with barbell bench press and finishes with shoulder tap.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Barbell Bench PressChest- Sets
- 3
- Reps
- 6
- Rest
- —
Dumbbell Incline Palm-in PressChest- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Seated Shoulder PressShoulders- Sets
- 3
- Reps
- 5
- Rest
- —
Dumbbell Lateral RaiseShoulders- Sets
- 4
- Reps
- 5
- Rest
- —
Lever Seated FlyChest- Sets
- 3
- Reps
- 4
- Rest
- —
Cable Triceps Pushdown (V-bar)Triceps- Sets
- 3
- Reps
- 6
- Rest
- —
Cable One Arm Tricep PushdownTriceps- Sets
- 2
- Reps
- 5
- Rest
- —
Weighted Front PlankAbs- Sets
- 3
- Reps
- 10
- Rest
- —
Shoulder TapAbs- Sets
- 2
- Reps
- 10
- Rest
- —
Sets per muscle
26 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: Dumbbell · Cable · Barbell · Bodyweight · Machine
Questions
How many sets is this push workout?
26 working sets across 9 exercises: 3 of barbell bench press, 3 of dumbbell incline palm-in press, 3 of dumbbell seated shoulder press, 4 of dumbbell lateral raise, 3 of lever seated fly, 3 of cable triceps pushdown (v-bar), 2 of cable one arm tricep pushdown, 3 of weighted front plank and 2 of shoulder tap. 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.
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.