u/Economy-Doughnut9881

Let me put y’all on with this push day from mybalancefit.com. They’ve got so many workouts on there completely free too.

Push Day A
Chest / Shoulders / Triceps
Chest-led session with shoulder pressing and triceps finishers. Volume and stretch are the priority.
SET FOR TODAYCLOSEHYPERTROPHYPRESSING FOCUSUPPER BODY
GOAL
Hypertrophy
DURATION
~65 min
SPLIT
PPL
MUSCLE GROUPS
Chest, Shoulders, Triceps
DIFFICULTY
Intermediate
Warm-Up
5–10 min
Shoulder circles and cross-body stretches
Band pull-aparts — 2×15
Light dumbbell fly — 1×15 (very light, just to feel the chest)
01
Flat Dumbbell Press
Warm-Up 1 — 10–15 reps @ Light — Just to feel the movement. No effort.
Warm-Up 2 — 10–15 reps @ Moderate — Increase weight slightly. Still comfortable.
Working Set 1 — 6–8 reps @ Heavy — Near failure. Control the descent.
Working Set 2 — 10–12 reps @ Heavy — Near failure. Same weight or slightly lighter.
COACHING NOTES
Both working sets should be near failure — if you have more than 2 reps left in the tank, go heavier
Keep elbows at roughly 45° from your torso, not flared wide
Lower the dumbbells slowly until you feel a deep chest stretch at the bottom
02
Incline Smith Machine Press
Warm-Up 1 — 10–15 reps @ Light — Warm up the shoulder joint at this angle.
Working Set 1 — 8–10 reps @ Heavy — Controlled press. Slight pause at bottom.
Working Set 2 — 8–10 reps @ Heavy — Same weight. Push hard.
Drop Set — To failure @ –20–30% of working weight — No rest between. Go immediately to failure.
COACHING NOTES
Set the bench to 30–45°. Higher incline shifts more to front delt and away from chest
On the drop set, immediately reduce the weight by 20–30% and go to absolute failure — no stopping
03
Cable Chest Fly (Mid Height)
Working Set 1 — 12–15 reps @ Moderate — Squeeze hard at center. Control arc.
Working Set 2 — 12–15 reps @ Moderate — Same weight. Don't rush.
Working Set 3 — 12–15 reps @ Moderate — Full effort set.
Drop Set — To failure @ –50% of working weight — 3-sec pause + 3-sec negative each rep. To absolute failure.
COACHING NOTES
Keep chest high throughout — the moment your shoulders round forward, you lose chest tension
The final set is a triple technique: drop weight 50%, then 3-second pause at peak contraction + 3-second negative on every rep, go to failure
Think about pulling your elbows together, not your hands
04
Machine Shoulder Press
Warm-Up 1 — 10–12 reps @ Light — Warm up the shoulder joint.
Working Set 1 — 8–10 reps @ Heavy — Controlled. Last reps should be a fight.
Working Set 2 — 8–10 reps @ Heavy — Same or slightly lighter.
COACHING NOTES
Keep your head on the backrest the entire set — don't crane your neck forward
Last reps should be genuinely difficult. If rep 8 isn't hard, add weight next set
Don't lock out fully at the top — keep tension on the delt
05
Skull Crushers (EZ Bar)
Warm-Up 1 — 12–15 reps @ Light — Easy elbow warm-up. Feel the stretch path without strain.
Warm-Up 2 — 8–10 reps @ Moderate — Build toward working weight while keeping elbows stable.
Working Set 1 — 10–12 reps @ Moderate-heavy — Slow lower behind the head. Extend hard without bouncing.
Working Set 2 — 10–12 reps @ Moderate-heavy — Same weight if elbows feel clean. Keep the upper arm fixed.
Working Set 3 — 12–15 reps @ Moderate — Slightly lighter if needed. Clean stretch, full extension, hard squeeze.
COACHING NOTES
This is the long-head tricep stretch movement for Push Day A — the goal is loaded length, not just moving weight
Lower the bar slightly behind your forehead instead of straight down to your face. That small reach back keeps the long head under a deeper stretch
Keep upper arms angled back and mostly fixed. If your elbows drift forward on every rep, the movement turns into a press instead of a tricep isolation
Use a slow eccentric and stop one rep before form gets sloppy. Elbow discomfort is a signal to reduce load or switch to a cable version
06
Cable Tricep Pushdown (Rope)
Warm-Up 1 — 12–15 reps @ Light — Get blood into the tricep.
Working Set 1 — 8–10 reps @ Moderate — Full squeeze at lockout.
Working Set 2 — 8–10 reps @ Moderate — Same weight.
Working Set 3 — 8–10 reps @ Moderate — If you hit 10 clean, go heavier next session.
COACHING NOTES
This is the pushdown finisher after the long-head stretch work — chase the squeeze and pump, not ego weight
At the bottom of each rep, flare the rope outward and squeeze hard for 1 second
Avoid letting momentum do the work — slow the eccentric down
Keep elbows pinned to your sides the entire set

I’ve been building a fitness and nutrition website called Balance for a while now and just launched the beta — wanted to share it here before I do anything bigger.

It’s completely free right now. All you need is a sign up.

What it does:

— Personalized meal plans built around your goals and macros

— A full recipe library with clean, high protein meals

— Structured workout splits

— Supplement guidance

— Daily dashboard to track calories, water, steps, and your checklist

No fluff. No subscriptions. No paywalls. Just a clean system to help you build a routine that actually sticks.

Would love any feedback — this is still beta so I’m actively improving it based on what people actually want.

mybalancefit.com

Drop any questions below.