Push Day Workout

Hi Love!

It's Push Day! You ready?

Your push muscles are your chest, shoulders, and triceps. You can think of your push muscles as being the muscles you use when you’re pushing the weights away from your body.

Recently, I’ve been loving the challenge of a great chest workout! We are sticking to some good old fashioned basics in this gym workout, using both dumbbells and machines.

Exercise Terms to Know

Super set: Perform 2 exercises one after the other without rest in between. Rest for 60 seconds after performing 1 set of each movement. Repeat for number of sets.

Drop set: Perform the prescribed number of repetitions of an exercise. Then drop to a weight that is lower than what you were using and continue performing the exercise until you can no longer perform repetitions with good form. Then stop.

The Workout

1. Dumbbell bench press 4x12
2. Dumbbell crush press 4x10
3. Dumbbell lateral raise superset with dumbell alternating front raise 3x10 each
4. Cable tricep push down 4x10, Last set: Perform 1 drop set until failure
5. Machine rear delt fly superset with machine chest fly 3x10 each

Dumbbell bench press

Dumbbell crush press

Dumbbell lateral raise

Dumbbell alternating front raise

Cable tricep push down

Machine rear delt fly

Machine chest fly

Are you ready to build a strong feminine physique and make fitness your everyday lifestyle?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to look and feel strong physically and mentally
✔ You want to learn to lift some heavy weights and build lean, feminine muscle
✔ Wonder Woman is goals in your mind
✔ You see exercise and nutrition as self care for your mental, physical, and spiritual well being or you would like to learn to see it that way
✔ You aren’t just looking to get to the finish line or a goal number on the scale but are looking to make fitness and healthy living your lifestyle

Apply today for Emily Cramer Fitness 1:1 Coaching

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,





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