Push Day 6
Cable & Machine-Only Push Day
# | Exercise | Sets x Reps | Primary Benefit |
|---|---|---|---|
1 | Cable Chest Press | 4 x 10 | Smooth, joint-friendly pressing. |
2 | Cable Lateral Raise | 4 x 12 | Constant tension for medial delts. |
3 | Cable Incline Press | 3 x 10 | Upper chest with low joint stress. |
4 | Machine Shoulder Press | 3 x 12 | Controlled shoulder strength. |
5 | Pec Deck Fly | 3 x 15 | Chest isolation and pump. |
6 | Cable Tricep Pushdown | 3 x 15 | Isolation and triceps finish. |
7 | Machine Dips | 3 x 12 | Tricep overload safely. |
8 | Rope Overhead Triceps Ext (Cable) | 3 x 12 | Stretch + contraction on long head. |
