{"id":"ef4b138a-6e87-48cc-812f-91dc279fce7e","title":"Push Day","icon":"💪","parent_id":null,"author":{"name":"Rohan","initials":"R"},"category":{"id":"726ca42f-106b-4f71-a2da-b3171c9aeb98","name":"Strength","path":["Workouts","Strength"]},"description":{"markdown":"Chest, shoulders and triceps with barbell and dumbbells, for _4 rounds_. Warm up with a couple of light sets of bench press. Pick weights that leave one or two reps in the tank.","html":"

Chest, shoulders and triceps with barbell and dumbbells, for 4 rounds.

Warm up with a couple of light sets of bench press. Pick weights that leave one or two reps in the tank.

"},"youtube_video_id":null,"rounds":4,"round_duration_in_seconds":360,"total_duration_in_seconds":1440,"steps_count":8,"updated_at":"2026-04-12T03:00:25.154Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"0bf72156-de4b-45b9-a2ee-22364a63b498","number":1,"title":"Bench press","description":{"markdown":"**8 reps.** Feet planted, shoulder blades squeezed together, bar to your lower chest.","html":"

8 reps. Feet planted, shoulder blades squeezed together, bar to your lower chest.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"94991124-f6b3-4947-b2af-2874e6ce0876","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"b812c160-27b0-42df-af88-1dc3303316ba","number":3,"title":"Overhead press","description":{"markdown":"**8 reps.** Squeeze your glutes so your back doesn't arch, and press the bar straight up past your face.","html":"

8 reps. Squeeze your glutes so your back doesn't arch, and press the bar straight up past your face.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"12938dbc-ea68-466d-8b5b-6237c50bc31c","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"efa12553-0ca2-4d8e-8657-778c7c75ced5","number":5,"title":"Dips","description":{"markdown":"**10 reps.** On parallel bars, lean slightly forward and lower until your shoulders are level with your elbows. Use a band for help if needed.","html":"

10 reps. On parallel bars, lean slightly forward and lower until your shoulders are level with your elbows. Use a band for help if needed.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"49959acf-68e8-4106-a564-0210e4e8055d","number":6,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"0bbe5bf9-83e6-4c6f-ab18-54e6a7ce6ef1","number":7,"title":"Lateral raises","description":{"markdown":"**12 reps.** Light dumbbells, raise out to the side to shoulder height, leading with your elbows.","html":"

12 reps. Light dumbbells, raise out to the side to shoulder height, leading with your elbows.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"81522583-909d-43f4-ab4c-08a624277c7e","number":8,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null}]}

Routine complete