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Weight Training: Push Workout Routine


weight training push day workout routine


This weight training workout, PushDay Workout Routine can help warriors build muscular aesthetics and strength in the chest, shoulders and triceps like some of our favorite anime fighters.


Most anime fans will already know that there is a list of extraordinary warriors that takes there training to a different level with common exercises some of us may already be doing or see at the gym. Baki completes a series of calisthenics such as push ups and pull ups. Mash Burnedead completes a series of both common and advance weight training exercises. One Punch Man completes his famous workout of simple push ups, squats and running. This weight training workout, Push Day Workout Routine can help warriors build muscular aesthetics and strength in the chest, shoulder and tricep muscles like some of these warriors.


Who's This For?

Suitable for advance levels


Workout Benefits:

Improve muscular strength in chest, shoulders and triceps

Increase muscular endurance in chest, shoulders and triceps

Improve muscular aesthetics in chest, shoulders and triceps


Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a push day workout at least 2-3x/week depending on the current phase of training.


Training Equipment:

Dumbbells

Plyo Box or Elevated Platform


Intensity Zone of 7-8


Weight Training Workout Details:

Complete 8-12 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset


Push Day Workout Details:

Complete 8-12 repetitions for each exercise

Complete 3-4 sets of the circuit

Complete a 30-60 second rest between circuit sets


Push Day Workout Exercises:

Dumbbell chest press

Dumbbell shoulder press

Dumbbell lateral raises

Tricep dips

Tricep kickbacks

Push ups


Exercise Alternatives:

If regression is required or equipment is limited, below are alternative exercises:


Push Ups > Push Ups on Knees

Tricep Dips (Straight Legs) > Tricep Dips with Bent Knees


Coach Notes:

  • Utilize medium to heavy weight for best results.

  • Follow a 3x3 count for each repetition. 3 sec. concentric and 3 sec. eccentric.

  • Tap dumbbells at the top of the chest press for complete chest contraction.

  • Raise dumbbells to only shoulder height (no higher) for lateral dumbbell raise.

  • Modify rest time as needed.



weight training workout push day workout routine

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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