This post is the first of a 3 post series. I will be walking you through a push-pull-legs split workout routine. Each day of the 3 day cycle you will focus on one movement group. Today we will be focusing on push movements.
A push movement is anything that resembles pushing away from you with your upper body.
Muscle groups targeted: chest, triceps, front delts & some traps
A pull movement is anything that resembles pulling towards you with your upper body.
Muscle groups targeted: back, biceps, rear delts & some traps
A leg movement is anything that uses your lower body.
Muscle groups targets: quadriceps, hamstrings, glutes, calves & some lower back
For for more free workouts like this one, check out the workout page!
Before your workout begins, make sure you have your post workout fuel ready to go!
After tearing down your muscles, you need time to recover. Another thing you need to recover is the correct fuel. I recommend using a dairy-free protein powder along with a replenish/recovery drink. The Vega Sport Line is perfect for all your post workout needs.
To replenish your glycogen and carbohydrate levels, you should be consuming a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!
Then build your muscles back up with Vega Sport Protein! (chocolate is the best flave)! If you order online, you can take advantage of the 45 serving size tub. It’s nearly half the price per serving as their standard 19 serving tub, so totally worth it!
Learn more about the different proteins that Vega offers in THIS POST.
Your pre-workout fuel is just as important as your post-workout fuel!
Start off by making sure you’re well hydrated, since you will be working up a sweat during this workout. Drink a full glass of water (with a squeeze of lemon) and then start prepping your pre-workout drink.
The Vega Sport Line also has the perfect pre-workout supplement that your body needs. It’s only 70 calories and contains just the right amount of carbs and natural caffeine to keep your body going without bogging you down.
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Use a flat bench for these two movements. Use with a medium/light weight since we are completing 20 reps of each movement. Start by lying flat on your back with a pair of dumbbells for the bench press. Then move directly into the bench dips keeping your legs straight out in front of you. Complete 4 sets.
Use an incline bench for these two movements. Use with a medium/light weight since we are completing 20 reps of each movement. Start with the incline press then move directly into the flys. Try to use the same weight, but you might have to drop weight for the flys. Complete 4 sets.
Stand for these two movements. Use a pair of lighter weight dumbbells for the shoulder press and single dumbbell for the tricep extentions. Start standing and do the shoulder press first; make sure to keep your body stationary. Then use a single dumbbell for the tricep extentions behind your head. Complete 4 sets.
You’ll need to use a dip machine or dip bar for the dips (use assistance if needed) and space on the floor for push ups. Try to complete as many dips as you can (or all 10) before using assistance. Move straight to the floor and complete 10 push ups with proper form; if you need to drop to your knees that’s okay, just make sure it’s still challenging. Complete 4 supersets.
If you’re looking for a new plant based protein, read more about Vega protein supplements in this post: Top Vegan Protein Supplements – Easy for Travel
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PRIVATE COACHING & ONLINE WORKSHOPS
IN MY PRIVATE COACHING PROGRAMS WE WILL WORK TOGETHER TO DETERMINE YOUR UNIQUE ENERGETICS AND CREATE A PROGRAM THAT BEST FITS YOUR NEEDS. OR ENROLL IN AN ONLINE WORKSHOP THAT’S GUIDED BY ME, YOUR COACH.