Here are some general exercise suggestions encompassing various muscle groups and movements that you may consider incorporating into your weekly gym routine. Remember to prioritize proper form, warm-up adequately, and progressively adjust the intensity to match your fitness level.
This session is hypertrophy based. Also know as a push day, this workout includes five exercises targeting your chest shoulders and triceps. below are the exercises and the steps to follow.
WEEKLY WORKOUT INSPIRATION
Barbell Bench Press
- Set up on a flat bench.
- Grip the bar slightly wider than shoulder-width apart.
- Lower the bar to your chest and press it back up.
- Perform 3 sets of 8-12 reps.
Dumbbell Shoulder Press
- Sit or stand with a dumbbell in each hand at shoulder height.
- Press the dumbbells overhead, fully extending your arms.
- Lower them back to shoulder height.
- Perform 3 sets of 10-15 reps.
Incline Dumbbell Flyes
- Use an incline bench for this exercise.
- Hold a dumbbell in each hand with arms extended over your chest.
- Lower the weights outward to the sides in a controlled motion.
- Perform 3 sets of 12-15 reps.
Tricep Dips & Tricep Rope Pushdowns
Dips:
- Use parallel bars or the edge of a sturdy bench.
- Lower your body by bending your elbows until they are at a 90-degree angle.
- Push back up to the starting position.
- Perform 3 sets of 10-12 reps.
Pushdowns:
- Attach a rope to a cable machine at the high setting.
- Grasp the rope with both hands and extend your arms downward.
- Keep your upper arms stationary.
- Perform 3 sets of 15-20 reps.
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