Upper Body Push/Pull

// Rest Period

seconds

6 exercises, 18 sets total, 16049 lb volume

⏱ 60 min 🟠 Hard Chest Back Shoulders Arms 🏋️ Home Gym

✅ Completed Mar 13, 2026

Exercises

1 Cable Standing One Arm Fly 3×10 ▾

Set 1

Set 2

Set 3

2 Cable Straight Arm Pulldown (Rope) 3×10 ▾

Set 1

Set 2

Set 3

3 Dumbbell Squeeze Bench Press 3×10 ▾

Set 1

Set 2

Set 3

4 Cable Reverse-grip Pushdown 3×10 ▾

Set 1

Set 2

Set 3

5 Dumbbell Bench Press 3×10 ▾

Set 1

Set 2

Set 3

6 Smith Machine Bicep Curl 3×10 ▾

Set 1

Set 2

Set 3