Preview · Monday · Tuesday, 8 Sept 2026 · 3:13 PM IST
Push · chest, shoulders, triceps
Press heavy, then pump. Bench is the main lift. Overhead after. Arms last. Log the kilos — Monday is a number day.
How to handle weight
Top sets leave two reps in the tank (RPE 7–8). Add 2.5 kg to the bar next week only if every working set hit the top of the range with a pause on set one. Dumbbells: jump 1–2 kg per hand. If the last two reps need a bounce or a hip dip, you went too heavy today — strip it, finish clean.
Caution
Spot or pins on the bench. Shoulder pinch at the bottom → dumbbells or a higher pause. Do not turn the overhead press into a standing bench press. Warm the cuff (face pulls) before you load.
If you are wrecked: Cut the overhead press to 2 × 5 and skip the last triceps movement. Keep the bench.
0/10 movements ticked this week
Prep
Raise temperature, pack the shoulders, groove the press.
Main presses
The work that makes next Monday measurable.
- Barbell Bench Press
4 × 5–8
Rest 2:30
LoadWork up, then 4 counted sets. First working set RPE 7. Pause set 1.
CautionSpot / pins. No bounce. Elbows ~45°. Feet stay planted.
Log the working weight. That number is the week.
- Overhead Barbell Press
3 × 5–8
Rest 2:00
LoadEmpty bar until the lockout is quiet, then working sets. Glutes on.
CautionRibs down. No hip dip unless we programmed a push press.
- Incline Dumbbell Press
3 × 8–12
Rest 1:30
LoadBells you can pause at the bottom. Last set should slow, not stall.
CautionBench 15–30°, not a high incline that becomes a shoulder press.
Pump + lockout
Shoulders and triceps. Leave two reps in the tank on laterals.
- Lateral Raise
3 × 12–15
Rest 1:00
LoadSmall bells. If you heave, drop 2 kg.
CautionLead with elbows. No trap shrug. Stop just below shoulder height.
- Tricep Pushdown
3 × 10–15
Rest 1:00
LoadStack you can lock without leaning the whole body.
CautionElbows pinned. Full lockout. Slow return.
Rest 1:00
LoadOne dumbbell or a cable. Elbows stay — they do not wander.
CautionDo not smash the neck. Angry elbows: skip and repeat pushdowns.
- Plank
2 × 30–40s
Rest 0:30
LoadHard shape, not a long sag.
CautionRibs down, glutes on. End the set when the shape dies.
If you cannot make the floor
Deficit or regular push-ups 5 × 8, pike push-ups 4 × 6, diamond push-ups 3 × 10, backpack overhead press if you have one. Same rest.
Tomorrow
Pull · hinge, back, biceps
Tuesday is pull. Do not fry the low back tonight with random core circuits.
Preview Tuesday