Workouts
Push day
Push day is a 60-minute workout for intermediate level with barbell, dumbbells, cables: Bench press (4 × 6–8), Incline dumbbell press (3 × 8–10), Seated dumbbell shoulder press (3 × 8–10), Cable lateral raise (3 × 12–15).
| Time | 60 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Barbell, dumbbells, cables |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press | 4 × 6–8 | 2–3 min |
| Incline dumbbell press | 3 × 8–10 | 2 min |
| Seated dumbbell shoulder press | 3 × 8–10 | 2 min |
| Cable lateral raise | 3 × 12–15 | 60 s |
| Triceps rope pushdown | 3 × 10–12 | 60 s |
| Overhead triceps extension | 2 × 12–15 | 60 s |
How to do it well
- Warm up with 2 light sets of the bench press.
- When you reach the top of the rep range on every set, add 2.5 kg next time.
- Leave 1 to 2 reps in the tank on every set.
Make it a block
A workout you planned is a workout you do. Add it to your week in Cutline: the exercises go into the block, ticked off when you are done.
*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
Put it in your week
One click makes it a block in your Cutline week, with everything above inside the block. Free.