The Push Workout That Builds Muscle & Blasts Fat
The Push Workout Plan To Build Muscle And Blast Fat
Pushing exercises usually involve the quads, calves, chest, shoulders, and triceps; you might combine squats, calf raises, bench press, overhead press, and dips. In my previous blog I discuss what pulling exercises are which often involve the back, hamstrings, some types of shoulder exercises, biceps and could include lat pull-downs, hamstring curls, upright rows, bicep curls, and crunches.
As you reduce the number of body parts you're working, you should increase the number of exercises you're doing (pick about three exercises per muscle group) and the number of sets you're doing (around three to four sets of each exercise type).
I love using my GYMBOSS Timer for all my workouts!
How to Split Your Workouts
There are a number of ways to split your weekly workout routine, and there's no right or wrong way to do it; listen to your body and do what feels right for you.
Push-Pull Exercises: Split your weekly workout by making certain days push exercise days and others pull exercise days.
As the name suggests, push exercises involve all the movements you can do where you push the weights away from your body. These exercises typically focus on the quads, outer thighs, chest, shoulders, and triceps.
Reps & Sets
As you reduce the number of body parts you're working, you should increase the number of exercises you're doing (pick about two to three exercises per muscle group) and the number of sets you're doing (around three to four sets of each exercise type).
The reps should be 8-12 or I love timed sets using my GYMBOSS Timer. I use a 30:15 (30 secs work: 15 sec rest) 3-4 sets. 30 secs is about 10-12 reps if you are using heavy weight and doing slower reps.
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The Push Workout Plan That will Build Muscle & Blast Fat
For each exercise listed below select a weight that will cause you to fatigue at 10-12 reps. Set your GymBoss Timer for 3-4 sets, 30 secs/15 sec rest intervals. Ensure not to sacrifice your form & technique. If the weight is to heavy to complete all reps go down in weight to complete your 30 secs.
Push Workout Circuit (Make sure you do a 5 min warm-up)
Perform each exercise for 30 seconds, rest 15 secs and repeat 3-4 sets. Then move to the next exercise. If performing one side at a time complete all 3 sets and then repeat on the other side.
Muscle Group Exercise Time Sets
Chest Push-ups 30:15 3-4
Quads Leg Press Machine 30:15 3-4
Shoulders Dumbbell Seated Shoulder Press 30:15 3-4
Quads Leg Extension Machine 30:15 3-4
Chest Cable Chest Fly 30:15 3-4
Shoulders Dumbbell Lateral Raise 30:15 3-4
Triceps Cable Rope Triceps Push Down 30:15 3-4
Abs Hanging Abs 30:15 3-4
Triceps Dumbbell Over Head Extension 30:15 3-4
Calves Single Leg Calf Raises 30:15 3-4
Try the workout above to start blasting fat and
rev up your metabolism by incorporating Pull Exercises...
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Janis Saffell, America’s #1 Fitness Expert, is founder of top branded fitness programs including the “4 Week Fat Blaster”, “Brand New Butt” and “Fitness on the Road”. She is a leading authority on fitness programming and weight loss. If you are ready for a change and want to Super Charge your workouts, receive free tips NOW at www.JanisSaffell.com.
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