Push Day Workout: Build Muscles With This Routine


lying leg curl

Push Day Workout:

A close up of a beach

This workout routine is designed to help you build muscle mass. Perform each exercise for the prescribed number of repetitions, then move on to the next one. rest for 60-90 seconds between sets.

1) Bench Press – 3 sets, 10-12 reps

2) Seated Shoulder Press – 3 sets, 10-12 reps

3) Lat Pulldown – 3 sets, 10-12 reps

4) Hammer Curl – 2 sets, 12-15 reps

5) Triceps Extension – 2 sets, 12-15 reps

6) Standing Calf Raise – 2 sets, 12-15 reps

7) Cable Crunches – 3 sets, 20 reps

8) Plank – 1 set of max time.

Push Day Workout Routine Tips:

A cat lying on top of a building

Keep your form strict for optimal results. If you can’t perform an exercise in its entirety, use a lighter weight or first work on your stabilizer muscles using cable machines or resistance bands to learn the proper technique first before adding resistance.

Rest only as long as you need to between sets of each exercise. The goal is to increase the amount of force you’re able to produce each successive set while keeping rest periods brief so that you can move from one exercise to the next.

If you feel completely fatigued before the workout is over, reduce your load. Although it’s hard to do at first because of the excitement factor, this is one workout where training to failure isn’t the best idea if muscle gains are what you’re after.

Make sure you warm up for each exercise so that your muscles are properly prepared for what’s ahead. Stretching will increase blood flow and decrease your chances of injury during training sessions.

Don’t neglect carbohydrates when trying to gain size. They provide the fuel you need to train with intensity and also allow your body to recover faster from intense workouts by helping to restore glycogen used up during training. Having carbs before or even directly after training can increase muscle growth.

Best Diet Food for Push Day Workout:

Eat Foods with Proteins

Whey protein is best for rapidly increasing the body’s amino acid levels. Some studies even show that adding whey to a carb drink can increase insulin levels more than just carbs alone, which could potentially increase muscle growth even further.

Carbohydrates are Crucial

Carbs provide energy for your workouts and also help with recovery after training by replenishing glycogen stores in your muscles (which you deplete during intense training sessions). Having some carbs before or directly after training can make all the difference in how you feel and how well you’re able to build muscle. If you don’t want to eat up the calories, look into carb supplements that might be flavored like sports drinks.

Get Plenty of Good Fats

For those looking to gain size, getting enough good fats in your diet is crucial. These healthy fatty acids have been shown to decrease cortisol levels and increase testosterone levels, both of which can lead to more muscle growth as well as faster recovery from intense training sessions.

Keep Things Varied

It’s very easy to fall into a rut when you’re looking for ways to change things up and try different foods, but this is one case where doing so could help you achieve better results. Make sure that most (if not all) of the meals and snacks you eat daily are varied; if not, it will be difficult for your body to adapt and may even cause you to lose interest in following the diet and training program.

Don’t Forget about Supplements

Not everyone will need or want to take dietary supplements, but if you’re looking for that extra edge, they can help. Daily multivitamins and fish oil supplements may not seem like much on their own, but they can go a long way toward keeping your body and muscles working at optimal levels and supporting your intense training sessions.

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