Push
- Bench press3 × 6–8
- Incline dumbbell press3 × 8–10
- Machine shoulder press3 × 8–12
- Lateral raise3 × 12–15
- Triceps pushdown3 × 10–15
Workout plans / Push Workout
1–2 times / week · All levels
Push Workout
A chest, shoulder, and triceps session with a clear sequence from compound presses to isolation work.
Open HardaWhere this routine fits
This session moves from chest and shoulder presses to smaller shoulder and triceps movements. It is a template for the push part of your week, not a complete whole-body routine. Begin with the pressing movement that matters most to your current goal.
An example training week
Use this as the push day within a balanced program that also includes pulling and lower-body training. If repeated twice in a week, leave recovery between pressing sessions and check the combined weekly workload. The five exercises are not a requirement to perform every set regardless of fatigue.
Exercises, sets, and rep targets
These are working-set targets, separate from warm-ups. Use a manageable load and keep some good repetitions in reserve rather than forcing every set to failure. Unilateral rep targets apply to each side.
Warm up and use enough rest
Start with a general warm-up and lighter practice sets for the first demanding lift. As a starting point, allow around 2–3 minutes between demanding compound sets and 1–2 minutes for smaller accessories. Take longer when needed to keep technique and performance controlled.
Progress through repeatable reps
Log the actual reps for every set. Within a suitable rep range, build controlled reps before considering the smallest practical load increase. Keep the equipment, range, and effort comparable; a heavier number with a different technique is a different record.
Adapt the exercise choices
If the two chest presses are more work than you need, start with one. A comfortable dumbbell or barbell shoulder press can replace the machine press. Keep the lateral raise controlled and use a rope or bar attachment you can repeat for the triceps pushdown.
Save the plan, record the result
Build the routine in Harda, or bring an existing plan through workout import. During the session, record the load and reps you complete, with previous results nearby. Review several comparable sessions before changing the whole program.