Push Day (PPL W7D4)

9 Apr, 2026 09:00 AM

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total volume 7.9k kg (-1.2k)

exercises 8

PRs this session 1 (체스트 플라이 (덤벨))

Summary

Incline Press (Machine)
Behind-the-Neck Press (Smith Machine)
Chest Fly (Dumbbell)
Side Lateral Raise (Dumbbell)
Close-Grip Bench Press (Smith Machine)
Overhead Triceps Extension (Cable)
Triceps Pushdown
Lateral Extension

Incline Press (Machine)

target 4x5-9 | RIR 1

set	weight	reps
1	75 kg	9
2	75 kg	7
3	75 kg	6
4	75 kg	4

Machine Incline Press

Behind-the-Neck Press (Smith Machine)

target 4x5-9 | RIR 1

set	weight	reps
1	35 kg	7
2	35 kg	7
3	35 kg	7
4	35 kg	8

Machine Shoulder Press

Chest Fly (Dumbbell)

PR

target 2x8-12 | RIR 0

set	weight	reps
1	14 kg	12
2	14 kg	10

Chest Fly (Dumbbell)

Side Lateral Raise (Dumbbell)

target 2x8-12 | RIR 0

set	weight	reps
1	10 kg	12
2	10 kg	12

Dumbbell Side Lateral Raise

Close-Grip Bench Press (Smith Machine)

target 4x5-9 | RIR 1

set	weight	reps
1	50 kg	9
2	55 kg	9
3	60 kg	6
4	60 kg	5

Close Grip Bench Press

Overhead Triceps Extension (Cable)

target 4x8-12 | RIR 1

set	weight	reps
1	40 kg	12
2	40 kg	11
3	40 kg	10
4	40 kg	10

Overhead Triceps Extension (Cable)

Triceps Pushdown

target 2x8-12 | RIR 0

set	weight	reps
1	55 kg	12
2	55 kg	7

Triceps Pushdown

Lateral Extension

target 2x12-15 | RIR 2

set	weight	reps
1	0 kg	15
2	0 kg	15

Lateral Extension

Happy lifting!

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Pull (PPL W7D5)

Lower Body (PPL W7D3)