Note: This workout plan is provided as a general guideline. It’s recommended to consult a certified fitness professional to tailor the plan according to your specific needs, fitness level, and any individual considerations or goals you may have.
DAY 01 : PUSH
PUSH
Chest:
- Push-Ups: Perform them with your hands slightly wider than shoulder-width apart to target the chest muscles effectively.
- Barbell Bench Press: Lie on a flat bench, grip the barbell slightly wider than shoulder-width, and lower it to your chest before pressing it back up.
- Dumbbell Chest Flyes: Lie on a bench, hold dumbbells with palms facing each other, and extend your arms out to the sides in a controlled manner.
- Incline Dumbbell Press: Lie on an inclined bench, hold dumbbells at shoulder level, and press them up while keeping your elbows at a 45-degree angle.
- Cable Chest Press: Use a cable machine with handles at chest level, stand with one foot forward, and push the handles forward while maintaining control.
Shoulders:
- Overhead Press: Stand with feet shoulder-width apart, hold a barbell or dumbbells at shoulder level, and press them directly overhead.
- Dumbbell Lateral Raises: Stand with dumbbells at your sides, raise them out to the sides until they’re at shoulder level, and lower them slowly.
- Arnold Press: Start with dumbbells at shoulder level, palms facing your body, rotate your palms outward as you press the weights overhead, and reverse the motion.
- Front Plate Raises: Hold a weight plate with both hands, keep your arms straight, and lift the plate in front of you to shoulder height.
- Upright Rows: Hold a barbell with an overhand grip, pull it straight up toward your chin, keeping it close to your body, and lower it back down.
Triceps:
- Triceps Dips: Use parallel bars, support your body with straight arms, lower yourself until your elbows are at a 90-degree angle, and press back up.
- Close-Grip Bench Press: Lie on a flat bench, grip the barbell with hands closer than shoulder-width, and lower the barbell to your chest before pressing it back up.
- Triceps Pushdown: Attach a rope or bar to a cable machine, stand facing the machine, and push the attachment down by straightening your arms.
- Skull Crushers: Lie on a bench with a barbell or dumbbells extended above you, lower the weight toward your forehead by bending your elbows, and extend your arms back up.
- Triceps Kickbacks: Hold a dumbbell in one hand, lean forward with your opposite hand on a bench for support, and extend your arm back while keeping it close to your body.
These exercises provide a variety of options for targeting the chest, shoulders, and triceps in a push workout. Remember to adjust the weight or resistance according to your fitness level and perform each exercise with proper form to avoid injury.
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