Push Pull 2023 by Berlian Khatulistiwa https://padlet.com/dumplingmonkey/1j60j9wucv1das28 en-us 2023-01-20 19:22:10 UTC 2026-01-13 12:13:34 UTC hello@padlet.com Chest dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451476995 Bench Press (no legs, minimal arch) 3x8: 60kgx8
Chess press machine: 3x15: 75kgx10
Cable Push 3x12: 20kg one x12
Incline DB Press 3x12: 52kgx10
High low cable fly 3x12: 16.5kg one x 12

]]> 2023-01-20 19:23:02 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451476995 Shoulders dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451477118 Overhead Press 3x6: 10kgx6
Or
shoulder press 3x12: 40kgx11
Face Pulls (upper chest height) 3x15: 20kgx14
lateral raise 3x15: 8kg 1dbx16]]> 2023-01-20 19:23:08 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451477118 Triceps dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451477179 Overhead cable extension 3x8: 20kgx12

or 

One arm overhead cable extension 3x12: 10kgx12

or

Seated overhead db extension 3x8]]> 2023-01-20 19:23:12 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451477179 Legs dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451482868 Romanian Deadlift 4x6]]> 2023-01-20 19:29:19 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451482868 Back dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451485638 Pendlay Rows 3x10 head dont look up: 50kgx10
Lat Pulldowns narrow grip 3x12: 70kgx10
Pulldowns wide grap 3x15: 60kgx12
Lat Cable Rows lean forward 3x15: 35kgx10
Cable rows trap focus 3x15: 40kgx10

]]> 2023-01-20 19:32:23 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451485638 Legs dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451485672 Squat 3x6: 50kgx6]]> 2023-01-20 19:32:25 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451485672 Biceps dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451487988 Concentration curl 3x10: 16kgx8]]> 2023-01-20 19:34:45 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451487988 Traps dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451488239 Db Shrugs (Wide grip) 3x10: 44kgx12

Or barbell shrugs 3x15: 30kgx10]]> 2023-01-20 19:35:02 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451488239 Legs dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492332 Leg ham cul 3x12: 50kgx10]]> 2023-01-20 19:39:16 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492332 Shoulders dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492399 Cable lateral raise 3x12: 12kgx8
Reverse bench fly 3x15:
Cable one arm rear delt fly 3x15: 10kgx14
Arnold Press 3x12: 32kgx14]]> 2023-01-20 19:39:20 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492399 Triceps dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492437 Bar Pushdown 3x12: 35kgx8

Rope pushdown 3x15: 20kgx12]]> 2023-01-20 19:39:23 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492437 Chest dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492466 15-30 deg Incline Barbell Press 3x8: 50kgx6
or
Incline DB Press 3x12: 52kgx12

Pec Deck 3x12: 35kgx12
Or
Low mid cable fly 3x15: 16.5kg one x 12
Chest bar pushdown 3x10
Decline push 3x15: 90kgx12
Neutral chest press 3x15: 60kgx10]]> 2023-01-20 19:39:26 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492466 Legs dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492497 Leg Push 3x8: 130kgx10

Or 

Leg extension 4x8: 40kgx8]]> 2023-01-20 19:39:28 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492497 Biceps dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492552 Crossbody hammer curl 3x10: 40kgx10

or 

seated incline db curls 3x10]]> 2023-01-20 19:39:32 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492552 Back dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492644 Deadlift (works traps too) 4x6: 80kgx6
Or
RDL 4x8: 70kgx6


Machine Row trap grip 2x12: 80kgx12
Machine row lat grip 2x12: 80kgx12

Seated wide grip cable row 3x12: 45kgx12

Seated One arm cable pulldown 3x12: 17.5kgx10
Or
Pullups 3xfailure: 8

Lat prayer 3x12-15:  27.5x8

]]> 2023-01-20 19:39:38 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451492644 Traps dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451812563 Y raise 3x12]]> 2023-01-21 11:23:23 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2451812563 Hanging dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477266428 10-15 mins a day]]> 2023-02-11 12:04:36 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477266428 light db raises front, side, back dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477266520 2023-02-11 12:04:52 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477266520 internal and external stretch dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477266612 band or cables]]> 2023-02-11 12:05:10 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477266612 Row backs dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477272363 2023-02-11 12:21:09 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477272363 right hand on back and pull up with other hand dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477272456 2023-02-11 12:21:24 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2477272456 dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2493625058 Woodman chops 3x15: 15kgx15]]> 2023-02-24 08:50:08 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2493625058 1 dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2496598133 2023-02-27 15:56:22 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2496598133 2 dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2496598172 2023-02-27 15:56:24 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2496598172 3 dumplingmonkey https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2502468620 2023-03-03 10:50:13 UTC https://padlet.com/dumplingmonkey/1j60j9wucv1das28/wish/2502468620