CKD Fitness

Training Section: Push

EXCERCISE

Bench press

EQUIPMENT

Barbell

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
46100kg

EXCERCISE

Incline bench press

EQUIPMENT

Smith machine

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4 70kg

EXCERCISE

Shoulder press

EQUIPMENT

Machine

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4680kg

EXCERCISE

Arnold press

EQUIPMENT

Dumbbells

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4620kg

EXCERCISE

Lateral raise (Superset)

EQUIPMENT

Machine

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4 36kg

EXCERCISE

Front raises (Superset)

EQUIPMENT

Barbell

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4 17.5kg

EXCERCISE

Seated press incline

EQUIPMENT

Machine

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4660kg

EXCERCISE

Skull crushers

EQUIPMENT

EZ bar

SETS
Reps
RPE
Rest
112Light 2-3
1-2 mins
210Moderate 4-5
38Vigorous 7-8
4635kg