Upper Push (Chest / Shoulders / Triceps)

Tue 28 Jul 2026

A 3-4 Sets

Barbell Incline Bench Press @21X1

target 15,12,10

Last time: 5×10kg, 5×10kg

Set	Reps	Weight
1	15	45 kg
2	12	47 kg
3	10	47 kg

B 3 Sets

target 15,12,10

Set	Reps	Weight
1	15	MAX
2	12	MAX
3	10	MAX

Dips

target 10-12

+15" ISO hold at bottom

Set	Reps	Weight
1	10	BW
2	9	BW

C 3 Sets

Seated Lateral Raise

target 15,12,10

Set	Reps	Weight
1	15	10 kg
2	12	12 kg
3	10	10 kg

DB OH Seated Tricep Extension

target 15,12,10

Set	Reps	Weight
1	15	18 kg
2	12	20 kg
3	10	20 kg

Banded Tricep Pushdown

target MAX

to failure

Set	Reps	Weight
1	20	MAX
2	18	MAX
3	15	MAX