Push and Pull Workout Plan designed for You
- Emma Isichei
- Oct 16, 2024
- 4 min read
Target Audience: Women aged 30-50 with good fitness level (also suitable for men)
Goals: Toning and weight loss
Frequency: 3 sessions per week
Duration: 30 minutes per session (allowing time for warm-up and stretching total 60 minutes)
Session 1: Push Exercises
Chest Press (machine or dumbbell) - 3 sets of 12-15 reps
Keep your back flat against the bench. Keep beck in flat position
Push the weight directly up from your chest, with hands facing towards feet
Lower the weight slowly and controlled, do not drop elbows below 90 degrees
Breathe out as you push, in as you lower
Shoulder Press (machine or dumbbell) - 3 sets of 12-15 reps
Either stand, with feet hip width apart or sit with back flat against bench and feet firmly planed on the floor
Keep your core engaged and avoid arching your back
Push the weight directly overhead, keeping your wrists facing forward
Lower the weight slowly to shoulder level
Keep your elbows slightly in front of your body, not flared out
Tricep Pushdowns -(rope/bar on pulley machine) 3 sets of 12-15 reps
Stand in front of the pulley machine, with feet hip width apart
Start with arms bent at 90 degrees and straighten arms
Keep your elbows close to your body
Only move your forearms, keeping upper arms stationary
Fully extend your arms at the bottom of the movement
Control the weight as you return to the starting position
Incline Push-ups - 3 sets of 10-12 reps
Place hands on a raised surface (bench or step)
Keep your body in a straight line from head to heels
Lower your chest to the edge of the surface
Push back up to starting position, fully extending your arms
Plank - 3 sets of 30-45 seconds
Keep your body in a straight line from head to heels
Engage your core and glutes
Keep your shoulders directly over your elbows
Look at a spot on the floor to keep your neck neutral
Session 2: Pull Exercises
Lat Pulldowns - 3 sets of 12-15 reps
Sit with your thighs under the pad, feet flat on the floor
Grip the bar slightly wider than shoulder-width
Pull the bar down to your upper chest while leaning back slightly
Control the bar as you return to the starting position
Seated Cable Rows - 3 sets of 12-15 reps
Sit with your knees slightly bent, legs out in front of you, feet against the foot plate
Keep your back straight and chest up
Pull the cable towards your lower ribcage, squeezing your shoulder blades together
Control the weight as you extend your arms back to the starting position
Bicep Curls - 3 sets of 12-15 reps
Stand with feet shoulder-width apart, knees slightly bent
Keep your elbows close to your sides
Curl the weights towards your shoulders, keeping your upper arms stationary
Lower the weights slowly and controlled
Face Pulls - 3 sets of 12-15 reps
Set cable at upper chest height
Grip rope attachment with palms facing each other
Pull the rope towards your face, separating your hands as you pull
Focus on squeezing your shoulder blades together
Superman Holds - 3 sets of 30-45 seconds
Lie face down with arms extended in front of you
Lift your arms, legs, and chest off the ground simultaneously
Keep your neck neutral by looking at the floor
Hold the position, focusing on engaging your back muscles
Session 3: Leg Exercises
Leg Press - 3 sets of 12-15 reps
Place your feet shoulder-width apart on the platform
Lower the weight until your knees are at about 90 degrees
Push through your heels to extend your legs
Don't lock your knees at the top of the movement
Romanian Deadlifts - 3 sets of 12-15 reps
Stand with feet hip-width apart, holding dumbbells in front of thighs
Hinge at the hips, sending them back while keeping your back straight
Lower the weights along your legs until you feel a stretch in your hamstrings
Squeeze your glutes to return to the starting position
Leg Extensions - 3 sets of 12-15 reps
Sit on the machine with your back against the pad
Hook your feet under the pad, knees at 90 degrees
Extend your legs fully, pausing briefly at the top
Lower the weight slowly and controlled
Leg Curls - 3 sets of 12-15 reps
Lie face down on the machine, hooking your heels under the pad
Curl your heels towards your buttocks
Pause briefly at the top of the movement
Lower the weight slowly back to the starting position
Bodyweight Squats - 3 sets of 15-20 reps
Stand with feet slightly wider than hip-width apart
Lower your body, as if sitting back into a chair
Keep your chest up and your weight in your heels
Push through your heels to return to the starting position
Now that you have your comprehensive workout plan, it's time to take action and start your fitness journey!
Commit to Your Goals: Write down your fitness goals and why they're important to you. Place this somewhere you'll see it daily for motivation.
Schedule Your Workouts: Block out time in your calendar for your three weekly sessions. Treat these as important appointments with yourself.
Prepare Your Gear: Ensure you have comfortable workout clothes and proper shoes ready for each session.
Track Your Progress: Start a workout journal or use a fitness app to log your exercises, weights, and reps. This will help you see your improvements over time.
Find an Accountability Partner: Share your plan with a friend, family member, or join an online fitness community for support and motivation.
Start Today: Don't wait for the "perfect" time. Your fitness journey begins with your very next workout. Head to the gym and complete your first session! Book in with EmpowerYou Fitness team!
Stay Consistent: Remember, consistency is key. Stick to your plan for at least 4-6 weeks to start seeing and feeling results.
Celebrate Small Wins: Acknowledge your progress, no matter how small. Every workout completed is a step towards your goals.
Remember, you've taken the first step by obtaining this workout plan. Now, it's time to put it into action. Your future, healthier self will thank you for starting today. Let's get moving!
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