Bulk Day 64 - Push

8. 12. 2025

1. Exercise: Incline smith machine bench press (bar is cca. 10 kg)
1. set - 8 x 50 kg
2. set - 9 x 50 kg
3. set - 5 x 55 kg + drop set
4. set - 7 x 50 kg + drop set
5. set - 8 x 40 kg

2. Exercise: Cable chest press
1. set - 8 x 27 (*2) kg
2. set - 12 x 23 (*2) kg
3. set - 10 x 25,3 (*2) kg
4. set - 10 x 25,3 (*2) kg

3. Exercise: Lower chest cable fly
1. set - 12 x 23 (*2) kg
2. set - 7 x 27 (*2) kg
3. set - 8 x 25,3 (*2) kg

4. Exercise: Smith machine triceps extension (bar is cca. 10 kg)
1. set - 12 x 20 kg
2. set - 10 x 22,5 kg
3. set - 8 x 22,5 kg
4. set - 10 x 21,25 kg + drop set

5. Exercise: Dip
1. set - 12 x 0 kg
2. set - 9 x 10 kg
3. set - 6 x 10 kg
4. set - 7 x 5 kg

6. Exercise: Triceps pushdown
1. set - 12 x 50 kg
2. set - 10 x 54 kg
3. set - 8 x 59 kg
4. set - 10 x 54 kg + drop set

7. Exercise: Single arm cable lateral raise
1. set - 15 x 9 kg
2. set - 11 x 11,3 kg
3. set - 8 x 14 kg
4. set - 11 x 11,3 kg

8. Exercise: Rear delt fly
1. set - 15 x 39 kg
2. set - 15 x 45 kg
3. set - 9 x 52 kg
4. set - 10 x 45 kg

9. Exercise: Dumbbell lateral raise
1. set - 15 x 10 kg
2. set - 15 x 10 kg
3. set - 12 x 10 kg