Training Section: Push
EXCERCISE
Bench press
EQUIPMENT
Barbell
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 6 | 100kg |
EXCERCISE
Incline bench press
EQUIPMENT
Smith machine
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 70kg |
EXCERCISE
Shoulder press
EQUIPMENT
Machine
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 6 | 80kg |
EXCERCISE
Arnold press
EQUIPMENT
Dumbbells
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 6 | 20kg |
EXCERCISE
Lateral raise (Superset)
EQUIPMENT
Machine
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 36kg |
EXCERCISE
Front raises (Superset)
EQUIPMENT
Barbell
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 17.5kg |
EXCERCISE
Seated press incline
EQUIPMENT
Machine
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 6 | 60kg |
EXCERCISE
Skull crushers
EQUIPMENT
EZ bar
SETS | Reps | RPE | Rest |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 4 | 6 | 35kg |