Gym Trainer Ai
Trained With Ai
Phase 1 - Monday
Push Day
Chest, Shoulders & Triceps · 7 Exercises · ~45–50 min
Tap ► on any card to watch the exercise demo
Incline Push-ups
Chest, Shoulders
3-5 sets × 12-15 reps
Standard Push-ups
Chest, Shoulders, Triceps
3-5 sets × 8-12 reps
Pike Push-ups
Shoulders, Triceps
3-5 sets × 8-10 reps
Tricep Dips
Triceps, Shoulders
3-5 sets × 8-12 reps
Plank Shoulder Taps
Core, Shoulders
3-5 sets × 10-15 each side
Diamond Push-ups
Triceps, Chest
3-5 sets × 8-10 reps
Wide Push-ups
Chest, Shoulders
3-5 sets × 10-15 reps
Calisthenics Push Day Tips
- 🔥 Form first: Incline push-ups se start karo, proper form develop karo.
- 💪 Pike Push-ups: Shoulder strength ke liye best — HSPU ka foundation.
- ⚡ Dips: Chair ya bench use karo, full range of motion maintain karo.
- 🛡️ Plank Shoulder Taps: Core stability + shoulder strength dono.
- 🎯 Progression: Har week sets ya reps increase karo.