The PERFECT Push Workout (PUSH | PULL | LEGS)
2 min read
1 year ago
Published on Apr 30, 2024
This response is partially generated with the help of AI. It may contain inaccuracies.
Table of Contents
How to Create the Perfect Push Workout Routine
Step 1: Understand the Basics
- Recognize that the concept of "perfect" is subjective and varies from person to person.
- When designing a workout, focus on understanding the muscles involved and their specific needs.
Step 2: Plan Your Workout Schedule
- Decide whether you want to follow a six-day training cycle with one day off or a three-day cycle with more frequent rest days in between.
- Opt for the three-day cycle for better recovery and additional benefits of rest days.
Step 3: Push Workout Part 1
- Classic Push Exercise: Start with a strength-building exercise without going to failure.
- Hi-to-Low Crossover: Follow up with this exercise to target lower chest and abdominal fibers.
- Dumbbell Shoulder Press: Perform this exercise for shoulder strength with four sets of 8-10 reps.
Step 4: Push Workout Part 2
- Overhead Barbell Press: Focus on increasing strength with four sets of 4-6 reps.
- Dumbbell Underhand Bench Press: Target the upper chest without straining the shoulders.
- Abduction Row: Engage the rear delts effectively with 8-10 reps.
- Dumbbell Floor Fly: Work on chest hypertrophy with three sets of 10-12 reps.
Step 5: Tricep Exercises
- Lying Tricep Extension: Target the long head of the triceps with three sets of 10-12 reps.
- Close Grip Bench Press: Perform three sets of 6-8 reps to focus on tricep strength.
- Tricep Curls: Finish with three sets of 10-12 reps for additional tricep work.
Step 6: Final Exercise
- Pushup Plus: Strengthen the scapula and chest muscles by performing this exercise to train the Serratus Anterior.
Step 7: Conclusion
- Follow the workout routine provided in the video for a comprehensive push workout.
- Take screenshots or notes to create your own step-by-step program based on the exercises demonstrated.
By following these steps, you can create a well-rounded and effective push workout routine to improve your strength and muscle development.