🔥 HOW TO PUSH DAY EXERCISES
✅ If you want to create your own workout, now’s your chance. Here’s a list of exercises you can do on push day for all muscles including chest, shoulders and triceps.
Just follow these simple steps for making your push day:
✅ 1. PICK 1-2 EXERCISES PER BODY PART
✅ 2. CHOOSE SOMEWHERE BETWEEN 2-4 SETS OF 4-15 REPS (DEPENDING ON IF IT’S A STRENGTH DAY (4-8 REPS) OR HYPERTROPHY DAY (8-15 REPS)).
🚨 One important thing to keep in mind with this split is that you’ll have 2 upper body days and 2 lower body days a week. Make sure that you dedicate one of each day to strength training, and the another one of each day to hypertrophy training, in order to optimize your results.
I’ve had a lot of people that seem to be confused why you should hit each muscle group 2x+/week. Well, the truth is I could go on and on and list all the reasons why it’s more efficient for muscle growth, but today we will just talk in terms of volume.
🚨 Volume = Sets x Reps x Load (Weight Used)
✅ i.e. volume for bench press:
✅ 5sets x 5reps x 200 lbs = 5000lbs total volume for bench press
In order to build muscle, we need to increase the amount of volume we do over time. That could be increasing the amount of sets, reps, or weight we do for each exercise.
Now, lets use the example of hitting 20 sets per muscle group each week.