This machine push day has 5 exercises and 16 sets in all. It's part of the 5-day machines-only and machines-only push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Machine Push Day Workout Example
An example machine push day for chest, shoulders and triceps on machines, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Chest press machineChest, front shoulders, tricepsSwap: Dumbbell bench press | 4 | 8 to 12 | 2 min | 1 to 2 |
| Shoulder press machineShoulders, tricepsSwap: Seated dumbbell press | 3 | 10 to 12 | 1.5 to 2 min | 1 to 2 |
| Pec deckChestSwap: Cable fly | 3 | 10 to 15 | 1.5 min | 1 to 2 |
| Machine lateral raiseSide shouldersSwap: Cable lateral raise | 3 | 12 to 15 | 1 min | 0 to 2 |
| Triceps pushdownTricepsSwap: Dumbbell kickback or dips | 3 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- your gym has a cable station, a chest press, a shoulder press, a pec deck and a lateral raise machine
- you have about 45 to 55 minutes for the workout
- you want one workout for chest, shoulders and triceps on machines
Common questions
How long does the machine push day take?
The machine push day takes about 45 to 55 minutes for 5 exercises and 16 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the machine push day start with the chest press machine?
In the machine push day, the chest press machine is the biggest lift, working your chest, front shoulders and triceps, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the triceps pushdown come at the end, with 1 minute of rest.
What can I use instead of the machine lateral raise in the machine push day?
The listed swap is cable lateral raise. It trains the same muscles (side shoulders), so you can make the change and keep the rest of the machine push day the same.
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