Push Day — Chest / Shoulders / Triceps
| Bench Press | 165x3 · 185x3 · 205x3 · 210x2 |
| Bench Press — AMRAP @ 210 | 1 set, all out |
| Dumbbell Press + Upright Row | superset, 8–10 each |
| Cable Press + Cable Fly | superset, ~12 each |
| Overhead Tricep Extension + second tricep movement | superset, 12+ each |
| Lateral Raise Machine | high reps |
| Chest Fly Machine | high reps |
Heavy triples up the ladder to a double at 210, then an AMRAP at 210 because why not — mate got 3, Mo drove in from Toronto and put up 4. After that it stepped down properly: 8–10 rep supersets, then ~12s on the cables, then machines to finish. Heavy → hypertrophy → high-rep burnout, which is the whole shape of a good push day.