Upper Body Push/Pull

// Rest Period

seconds

High volume workout with 16450 lb total volume, focused on chest and shoulders with cable and smith machine exercises

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

✅ Completed Mar 14, 2026

Exercises

1 Cable Standing-Up Straight Crossovers 3×10 ▾

Set 1

Set 2

Set 3

2 Smith Decline Bench Press 3×10 ▾

Set 1

Set 2

Set 3

3 Cable Shoulder Internal Rotation 3×10 ▾

Set 1

Set 2

Set 3

4 Cable Low Fly 3×10 ▾

Set 1

Set 2

Set 3

5 Smith Incline Bench Press 3×10 ▾

Set 1

Set 2

Set 3

6 Cable One Arm Lateral Bent-Over 3×10 ▾

Set 1

Set 2

Set 3