Push Day Routine Tips

PUSH DAY 1
Incline bench press 3x8-10
Inclined dumbbell press 3x10-12
Flat bench 2x8-10
Cable cross 2x16
Shoulder dumbbell press 3x8-10
Pulley push down 2x10-12
Overhead tricep extension 2x10-12
Cardo 20mins
PUSH DAY 2
Flat bench 3x8-10
Cable cross 3x16
Shoulder dumbbell press 3x8-10
Cable side raise 3x16
Face pull 3x16
Close grip bench 3x10-12
Overhead dumbbell extension 3x10-12
Cardo 20mins

Your Push Day 1 and 2 workouts are well-structured for targeting the chest, shoulders, and
triceps. Here’s a quick analysis and some suggestions to optimize:

✅ Strengths:
Good volume and variation (dumbbells, cables, barbells).

Includes both compound (bench press, overhead press) and isolation movements
(tricep pushdowns, cable cross).

Balances shoulder and tricep work, not just chest.

Includes cardio for heart health and fat burning.

🔁 Suggestions for Improvement:

PUSH DAY 1

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1. Incline bench press → Incline dumbbell press:

Great combo, but you may fatigue early.

Consider swapping one of them with Incline Smith machine press for stability if
you're going heavy.

2. Flat bench after 2 incline presses:

You might not have enough energy left.

Try doing Flat bench first, or alternate days with incline focus vs flat focus.

3. Only 2 sets for some movements:

Increase flat bench and cable cross to 3 sets for balance.

Otherwise, it may undertrain certain areas, especially if Push Day 1 is your heavy
day.

PUSH DAY 2

1. Shoulder-focused day – well done. You're emphasizing lateral and rear delts (cable side
raise, face pull), which are often neglected.

2. Triceps overload:

You have close-grip bench + overhead extensions, both of which are heavy tricep
movements.

If you're feeling elbow strain, swap one extension for a rope pushdown or kickback.

3. Cable cross 3x16:

High reps are good for pump, but also consider changing angles (e.g., high-to-low
or low-to-high) every week to hit fibers differently.

💡 General Tips:
Consider alternating heavy push day (lower reps) and hypertrophy push day (higher
reps) for better muscle and strength gain.

Ensure you balance with Pull Days to avoid shoulder imbalances.

If progress stalls, track progressive overload—increase weight or reps weekly.

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Would you like a Pull and Legs split that complements this Push setup?

PULL DAY 1
Lat pulldown front 3x10-12
Seated rowing 3x10-12
Cable pulldown 2x12
Dumbbell curl 3x12
Hammer curl 3x12
Wrist curl 3 sets to failure
Roman chair sit ups 3x20
Hanging leg/knee raises 3x20
Cardio 20mins
PULL DAY 2
Lat pulldown front 3x10-12
Seated rowing 3x10-12
Barbell bent row 2x10-12
Preacher curl 3x12
Hammer curl 3x12
Wrist curl 3 sets to failure
Roman chair sit ups 3x20
Hanging leg/knee raises 3x20
Cardio 20mins

Your Pull Day 1 & 2 setup is solid, hitting back, biceps, forearms, and core, along with
cardio. Here’s a quick breakdown and optimization suggestions:

✅ Strengths:
Good lat and mid-back work (pulldowns, rows).

Includes both vertical (lat pulldown) and horizontal pulls (seated row, bent-over row).

Balanced biceps work (regular curls, hammer curls, preacher curls).

Forearm (wrist curls) and core included – often overlooked!

Cardio keeps metabolic health in check.

🔁 Suggestions for Improvement:

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PULL DAY 1

1. Cable pulldown after lat pulldown:

Slightly redundant unless targeting different angles (e.g., underhand grip or wide
grip).

Consider swapping with single-arm lat pulldown or straight-arm pulldown to

isolate lats differently.

2. Dumbbell + Hammer Curl (3x12 each):

That’s 6 total biceps sets – okay, but if time is tight, consider supersetting or
alternating on different days.

3. Wrist curls to failure:

Great for forearms. Optionally, alternate with reverse curls for more brachioradialis
activation.

PULL DAY 2

1. Barbell bent-over row addition is 💪:

It brings posterior chain involvement (glutes, lower back, hams) which is often
missing in seated machine work.

2. Pulldown + Rowing again:

Slight repetition from Day 1.

Consider replacing one rowing movement with a chest-supported T-bar row or

reverse flyes for rear delts/traps.

3. Biceps again (preacher + hammer curl):

Still okay, but monitor for overuse injuries. Preacher curls can be harsh on the
elbows if form isn’t tight.

💡 General Tips:
Keep progressing weights or reps weekly (progressive overload).

Focus on tempo and control, especially in curls – slow negatives really help hypertrophy.

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 Make sure to balance this with Push and Legs to avoid overtraining arms.

Would you like a Leg Day 1 & 2 structure to complete your full-body split?

LEG DAY 1
Barbell squat 3x8-10
Leg press 3x10-12
Leg extension 2x12
Leg curl 3x12
Sanding calf raise 3x12
Donkey calf raise 3x12
LEG DAY 2
Barbell squat 3x10-12
Bulgarian lunges 3x10-12
Leg press feet high (hams focused) 3x10-12
Stiff leg deadlift 3x10-12
Leg extension 3x12
Standing calf raise 3x12
Hip thrust 3x12
Donkey calf raise 3x12

Your Leg Day 1 & 2 routine is excellent—balanced, well-structured, and focused on both
quads, hamstrings, glutes, and calves. Here's a breakdown and a few refinement
suggestions:

✅ Strengths:
Compound lifts first (squats, leg press) — good for power and hypertrophy.

Smart quad-ham-glute distribution:

Day 1: Quad-dominant.

Day 2: More glute/hamstring focus (via lunges, SLDL, hip thrust).

Calf work: Both standing and donkey raises = working both gastrocnemius and soleus.

Unilateral training (Bulgarian lunges) adds stability, core, and balance benefits.

🔁 Suggestions for Improvement:

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LEG DAY 1

1. Leg curl after leg extension:

That’s fine, but you could also alternate them week to week or superset for time
efficiency.

Option: Replace leg curl with seated leg curl machine if available — different
stimulus (hip flexion involved).

2. Add glute activation (optional):

Even a simple bodyweight glute bridge warm-up before squats helps with muscle
recruitment.

3. No deadlift variation:

Consider adding Romanian Deadlifts or Good Mornings occasionally for posterior

chain focus (if not done in Pull Days).

LEG DAY 2

1. Fantastic posterior chain focus (SLDL, hip thrusts, high-leg press).

2. Bulgarian lunges:

Great choice, but if you're sore from squats or pressed for time, alternate with
walking lunges or split squats occasionally.

3. Leg extension again:

Okay to repeat, but consider drop sets or slower negatives here for a hypertrophy
kick.

4. Volume:

Quite high. Make sure your rest, sleep, and protein intake are on point—especially
since this is the 6th training day if following a Push-Pull-Legs (PPL) split.

📋 Final Notes:
Your Push/Pull/Legs plan is very well-rounded — you’ve clearly put thought into:

Movement patterns

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 Muscle balance

Progressive overload potential

Calves and core (often skipped)

If you're training 6 days a week on a PPL-PPL split, consider deloading every 4–6 weeks or
taking a rest day in between if recovery feels off.

Would you like help turning this into a printable or trackable workout log (e.g., Excel sheet or
Notion template)?

now specify weight of each exercise from push to leg days

each as i have worked out at home for 4 yrs and used 5kg 2
dumbells with red resistence band

Thanks for the context! Since you've worked out at home for 4 years using 2x5kg dumbbells
and a red resistance band, you've likely built good muscle endurance and form, but you’re
probably due for a progressive resistance jump now that you're in the gym.

Here’s a recommended starting weight range for each exercise, assuming you're moving to
gym equipment with access to standard plates, machines, and heavier dumbbells. These are
general guidelines—you’ll want to adjust slightly based on how the first session feels (aim for
8–12 reps with good form, and last 2 reps should be tough).

🔴 PUSH DAY 1
Exercise Suggested Starting Weight

Incline bench press 25–35 kg total (barbell)

Incline dumbbell press 2x10–14 kg

Flat bench press 30–40 kg total

Cable cross 5–7.5 kg per arm

Dumbbell shoulder press 2x8–12 kg

Pulley pushdown 12.5–17.5 kg

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Exercise Suggested Starting Weight

Overhead tricep extension (DB) 10–12 kg

🔴 PUSH DAY 2
Exercise Suggested Starting Weight

Flat bench press 30–40 kg

Cable cross 5–7.5 kg per arm

Dumbbell shoulder press 2x8–12 kg

Cable side raise 2.5–5 kg per arm

Face pull 7.5–12.5 kg

Close grip bench press 25–30 kg

Overhead DB extension 10–12 kg

🔵 PULL DAY 1
Exercise Suggested Starting Weight

Lat pulldown (front) 25–35 kg

Seated rowing 25–35 kg

Cable pulldown (different grip) 20–30 kg

Dumbbell curl 2x8–10 kg

Hammer curl 2x10–12 kg

Wrist curl 2x6–8 kg or barbell ~10 kg

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🔵 PULL DAY 2
Exercise Suggested Starting Weight

Lat pulldown 25–35 kg

Seated row 25–35 kg

Barbell bent-over row 30–40 kg

Preacher curl 10–15 kg (barbell or machine)

Hammer curl 2x10–12 kg

Wrist curl 2x6–8 kg or barbell ~10 kg

🟢 LEG DAY 1
Exercise Suggested Starting Weight

Barbell squat 35–50 kg

Leg press 80–120 kg total (sled + plates)

Leg extension 25–35 kg

Leg curl 25–35 kg

Standing calf raise (machine) 35–45 kg

Donkey calf raise 35–45 kg

🟢 LEG DAY 2

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Exercise Suggested Starting Weight

Barbell squat 35–50 kg

Bulgarian lunges 2x8–10 kg dumbbells

Leg press (feet high) 70–100 kg

Stiff-leg deadlift 2x12–16 kg dumbbells

Leg extension 25–35 kg

Hip thrust (barbell) 40–60 kg

Standing calf raise 35–45 kg

Donkey calf raise 35–45 kg

🔄 Adjustments & Tips:

Start with the lower end of the range if you’re unsure.

Aim for RPE 7–8: last 2–3 reps should feel tough but doable.

If reps feel too easy or you’re hitting 15+ with ease, increase weight slightly next
session.

Use progressive overload: increase weights or reps weekly (even 1–2 kg adds up!).

Would you like this formatted as a trackable Google Sheet or Notion table?

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