Bulk Day 73 - Push

17. 12. 2025

Warmup - treadmill 5 min, medium speed

1. Exercise: Incline smith machine bench press (bar is cca. 10 kg)
Warmup set - 12 x 0 kg
1. set - 12 x 47,5 kg
2. set - 10 x 50 kg
3. set - 9 x 52,5 kg
4. set - 3 x 60 kg + drop set

2. Exercise: Chest press
1. set - 11 x 57 kg
2. set - 9 x 57 kg
3. set - 8 x 57 kg
4. set - 8 x 57 kg + drop set

3. Exercise: Fly
1. set - 11 x 66 kg
2. set - 7 x 73 kg
3. set - 8 x 66 kg
4. set - 12 x 59 kg

4. Exercise: Rear delt fly
1. set - 15 x 45 kg
2. set - 11 x 52 kg
3. set - 14 x 45 kg
4. set - 12 x 45 kg

5. Exercise: Triceps pushdown
1. set - 12 x 54 kg
2. set - 10 x 59 kg
3. set - 7 x 64 kg
4. set - 10 x 54 kg
5. set - 10 x 50 kg

6. Exercise: Rope triceps extension
1. set - 15 x 23 kg
2. set - 13 x 25,3 kg
3. set - 13 x 27 kg
4. set - 8 x 32 kg + drop set

7. Exercise: Supinated triceps extension
1. set - 12 x 36 kg
2. set - 12 x 36 kg
3. set - 9 x 41 kg

8. Exercise: Overhead shoulder press (bar is 20 kg)
1. set - 12 x 10 kg
2. set - 9 x 15 kg
3. set - 7 x 15 kg
4. set - 9 x 10 kg

9. Exercise: Dumbbell lateral raise
1. set - 15 x 8 kg
2. set - 15 x 10 kg
3. set - 15 x 10 kg
4. set - 15 x 10 kg