Push workout: Barbell Bench Press, Seated Cable Row and 5 more
A push day of 7 exercises and 21 working sets, built by a SPLYT user and published without their name. It takes about 45 minutes and uses cable, barbell and dumbbell.
Most of the work goes to the chest (10 sets), shoulders (5 sets), triceps (3 sets). It opens with barbell bench press and finishes with dumbbell seated shoulder press.
2 of the exercises are paired as supersets, done back to back before resting, which keeps the session shorter.
The routine
Barbell Bench PressChest- Sets
- 5
- Reps
- 6–8
- Rest
- —
Seated Cable RowUpper back · superset- Sets
- 3
- Reps
- 10–12
- Rest
- —
Lever Chest PressChest- Sets
- 3
- Reps
- 8–12
- Rest
- —
Cable Triceps Pushdown (V-bar)Triceps · superset- Sets
- 3
- Reps
- 10–12
- Rest
- —
Cable FlyChest- Sets
- 2
- Reps
- 12–15
- Rest
- —
Cable Standing Shoulder External RotationShoulders- Sets
- 2
- Reps
- 12–15
- Rest
- —
Dumbbell Seated Shoulder PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
21 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.
Questions
How many sets is this push workout?
21 working sets across 7 exercises: 5 of barbell bench press, 3 of seated cable row, 3 of lever chest press, 3 of cable triceps pushdown (v-bar), 2 of cable fly, 2 of cable standing shoulder external rotation and 3 of dumbbell seated shoulder press. 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.