StrengthPush Day — Foundations
A 40-minute beginner push day for men on assisted and machine equipment. Kneeling assisted dips introduce the dip pattern safely, iso-lateral shoulder presses build overhead strength one arm at a time, cable lying extensions target the triceps, and medicine-ball crunches finish.
Push Day — Foundations at a glance
- Level
- Beginner
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~280 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Chest, Shoulders, Triceps
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Push Day — Foundations
- 3 × 10
- 2Iso Lateral Shoulder Press Alternate Arms3 × 10
- 3 × 12
- 4Crunch with medicine ball2 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Push Day — Foundations
Machines and assistance are the right choice at this stage: they let you learn the movement without worrying about balance or a spotter. Three sets of ten, 90 seconds of rest. Progress by reducing assistance before adding sets.
Push Day — Foundations — questions
How long does Push Day — Foundations take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 280 kcal for an average trainee.
What equipment do you need for Push Day — Foundations?
Gym machines and cables. The session is built around Assisted Chest Dip (kneeling), Iso Lateral Shoulder Press Alternate Arms, Cable Lying Triceps Extension V. 2 and more, and every exercise comes with a demo video in the GymiaFit app.
Is Push Day — Foundations suitable for beginners?
Yes. Push Day — Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Push Day — Foundations work?
Chest, Shoulders, Triceps. 4 exercises, starting with Assisted Chest Dip (kneeling), Iso Lateral Shoulder Press Alternate Arms, Cable Lying Triceps Extension V. 2.
Is Push Day — Foundations free?
Yes. Push Day — Foundations is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Push Day — Foundations into the GymiaFit app — free, no account tricks, no paywall.
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