leilafitnessnutritioncoach

Push Day Workout 💪

1. DB Shoulder Press + Lateral Raises — Superset

A1. Dumbbell Shoulder Press: 3–4 sets × 8–12 reps
A2. Dumbbell Lateral Raises: 3–4 sets × 12–15 reps

Perform both exercises back-to-back, then rest 60–90 seconds.

2. Incline Dumbbell Bench Press 3-4 sets × 8–12 reps
Rest 90 seconds between sets.

3. Cable Chest Fly 3 sets × 10–15 reps
Rest 60 seconds between sets.

Keep a slight bend in your elbows, bring your hands together and squeeze your chest at the contraction🔥

4. Single-Arm Tricep Pressdowns 3 sets × 10–15 reps per arm

Keep your elbow fixed by your side and fully extend at the bottom.

5. Push-Ups — Finisher 🔥 2-3 sets close to failure

👉After 40, the main goal is to become stronger by lifting weights 💪

Muscle is one of your greatest assets as you age. It supports your metabolism, helps maintain bone health, improves balance and mobility, and makes everyday life easier-from carrying groceries to getting up off the floor💪

I don’t train to be smaller but I train to build a body that will support me for decades to come 🙌

Remember the number on the scale doesn’t tell the whole story but your Strength does 💪🙌♥️

👉Out of the 640+ muscles in the human body the gluteus maximus is the largest, It is also one of the most neglected muscles in the body. ! We spend more time sitting on our glutes than using them.Its important to build Stronger glutes muscles!

👉Here is some of my favorite exercises I do on my glute days. You need to make sure you activate your glutes properly to wake up the muscles before you start your workout 🙌

ACTIVATION: 2-3 sets of body weight glute bridges
2-3 sets of single leg glute bridges

1-Hip thrusts 3-4 sets of 8-12 reps depending on the weight you are lifting ,

2-Box squats 3-4 sets of 8-12 reps, concentrate on eccentric movements,

3- RDL Romanian deadlifts ( correct form and technique is crucial to prevent lower back injuries )

4- Split squats 3 sets , 8-10 reps each side

5- Sumo deadlifts 3 sets ,10-12 reps

6- Reverse lunges elevated 3 sets , 10 each side

7- Finish with banded glute bridges for 50-80 reps depending on how heavy is the band 🙌🥵Remember consistency is the key 🔑🙌💪🥰