Push day is one the main days for males in the gym as they see it as a day where they can focus on their chest and upper body. (Shoulders, Biceps, Triceps etc.) When training for push I usually like to do it twice a week as your body gets used training your chest and usually you come out of the gym after push day with very little aches and pains compared to your pull or leg days. For anybody wanting to do push day it would smart to do 1 day on and two days off so this will lead you with starting on Monday for example and the next time training of the Thursday. Taking these two days off are important when training my gym routine as you are doing a lot but you need to give your body them days for recovery.

The following details that are going to be provided is my very own workout routine for push day and this will show how I warm up, what my tempo is and even the amount of sets and reps I do. All my workouts have four phases and I will now show you how they are spread out.

Phase 1 Warm Up & Mobility

Bike/ Rower/ Treadmill 1 Set 10 Mins

Spiderman Rotations 1 Set Reps: 10 Each Side

Reverse Lunge superset SL RDL 1 Set Reps: 10 Each Side

Banded Face Pulls 1 Set Reps: 15

Band Pull Aparts 1 Set Reps: 15

Phase 2 Glute & CNS Activation

Crab Walks 2 Sets Reps: 15

Standing Fire Hydrants 2 Sets Reps: 10 each side

Phase 3 Power Devolopment

Wall Drill- Single Exchange 2 Sets Reps: 6 each side

CMJ- Countermovement Jump 2 Sets Reps: 6

Phase 4 Main Workout

Push Ups Superset Half kneeling DB Shoulder Press 3 Sets Reps: 12, 12 Rest: 45 seconds

Barbell Bench Press 3 Sets Reps: 10 Rest: 60 seconds

Military Barbell press 3 Sets Reps: 10 Rest: 60 seconds

Incline DB Press superset DB Flys 3 Sets Reps: 10,12 Rest: 90 seconds

Seated DB Shoulder Press superset Side Lateral Raise 3 Sets Reps: 10, 12 Rest: 90 seconds

Flat DB Press 3 Sets Reps: 10 Rest: 60 seconds

Kettlebell Swings superset Box Jumps 1 Set Of Each Reps: 21+21, 15+15, 9+9 Rest: 30 seconds

Swiss Ball Roll Outs superset Swiss Ball Plank 3 Sets Reps: 10, 60 seconds Rest: 45 seconds