Sometimes when we go to the gym, especially for starters, we don’t know what is the right workout to go for. In this exercise plan, I’m going to help you get the best weekly workout plan to build muscles. Below are some of the topics I will be covering in this article.
Pull and push is a routine for workout movements, focusing on certain parts of the body, including the upper body and lower body.
Pull workout is a pulling movement while push workout is a pushing movement, usually works well with dumbbells, barbells and pull machines.
An exercise routine for the upper and lower body can be split into 3 routines – the pull day, push day and leg day. I can help you to customize a workout plan for you depending on the schedule.
Building muscle required workout consistency and intensity. I usually split the routine evenly into one pull day, one push day, a rest day in between and leg day, depending on the schedules. In the meantime working out, skinny guys should eat high calorie foods to gain weight faster.
Here is my weekly push day workout routine at the gym I would like to share. This way I will never get fatigued or tired out myself. It is a balanced workout to the muscles and body parts so I can move on the next day focusing on different body parts.
Top 10 Best Push Day Workout Exercises
Start the plan on Monday by focusing on chest and triceps. There are many chest exercises but I will just list down the basic chest exercises. Find out more types of exercises by downloading some fitness apps such as Fitness & Bodybuilding, JEFIT Workout & Weight Lifting App and just to name a few. These apps come with short videos so we can know how the techniques will look like. Some of the best chest exercises are:
1. Dumbbell Bench Press
2. Barbell Bench Press
3. Flat Bench Chest Fly
4. Incline Dumbbell Press
5. Machine Chest Press
6. Peck-Deck / Chest Fly Machine
7. Bench Dip
8. Lying Dumbbell Triceps Extension
9. Dumbbell Overhead Triceps Extension
10. Tricep Kickback
Push Day Workout Schedule
Focus on workout split and use the recommended exercises mentioned during the split day. This will also help you conserve energy for the next day and consistency. The split always depends on your lifestyle and schedule. Choose the perfect day for split or rotate according to your schedule. Below is my personal routine I’ve been following for 3 consecutive years. Complete each 4 sets with 10 – 12 reps.
Monday – Push Day
Focus on the chest and triceps. Use the basic chest exercises such as the Flat Bench Dumbbell Press, Flat Bench Barbell Press, Incline Barbell Press. For triceps, go for Bench Dip, Lying Triceps Extension, Dumbbell Overhead Extension, and Tricep Kickbacks. Once done with the chest and tricep, we can still proceed with shoulder workout if there is extra free time depends on the schedule. Complete each 4 sets with 10 – 12 reps.
Tuesday – Pull Day
Pull workout for the back and biceps. Focus for a compound workout for the back and biceps. Get bigger biceps using some of the best pull day exercises I have personally used.
Wednesday – Rest
Take a day off for rest for muscle recovery and reduce fatigue.
Thursday – Push Day
Work and focus on the shoulders and traps. This push day can be combined with chest and triceps depends on schedules. Shoulders exercise options are the military press, dumbbell shoulder press, upright row, Arnold press.
Friday – Leg Day
As we all say, never miss the leg day. Proceed using some of the best leg day exercises.
Usually, I would go for 4 sets with 10-12 reps each set for all the exercises. After seeing my workout plan, are you feel adrenaline rush right now? Those are my favorite exercise and weight lifting routine I did almost daily. I hope this workout plan is a good start point for you and can fit into your schedule and lifestyle.
Workout Routine Planner
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