# Push day

URL: https://gocutline.com/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](https://app.gocutline.com/?lib=workouts/push-day): 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.*

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Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06