Strength Workout Routine Push Press Focus

Strength Workout Routine: Push Press Focus

Welcome to our structured strength workout routine focusing on the Push Press. This session will last 60 minutes and includes a warm-up, main workout blocks, and a cooldown.

Warm-Up (10 minutes)

Objective: Prepare the body for strength exercises, increase heart rate, and improve mobility.

1. Dynamic Stretching (5 minutes)

   • Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
   • Leg Swings: 1 minute (30 seconds per leg)
   • Hip Circles: 1 minute
   • Torso Twists: 1 minute
   • Bodyweight Squats: 1 minute

2. Activation Exercises (5 minutes)

   • Jumping Jacks: 1 minute
   • High Knees: 1 minute
   • Butt Kickers: 1 minute
   • Walking Lunges: 1 minute
   • Push-Ups: 1 minute

Main Workout (45 minutes)

Block 1: Push Press Strength (15 minutes)

Equipment: Barbell, Weight Plates

• Push Press
  • 4 sets of 5 reps
  • Rest: 90 seconds between sets

Block 2: Back Squat Strength (15 minutes)

Equipment: Barbell, Squat Rack, Weight Plates

• Back Squat
  • 4 sets of 6 reps
  • Rest: 2 minutes between sets

Block 3: Overhead Press & Deadlift Combo (15 minutes)

Equipment: Barbell, Weight Plates

• Overhead Press

  • 3 sets of 8 reps
  • Rest: 60 seconds between sets

• Deadlift

  • 3 sets of 8 reps
  • Rest: 60 seconds between sets

Cooldown (5 minutes)

Objective: Lower heart rate, facilitate recovery, and improve flexibility.

1. Static Stretching (5 minutes)
   • Shoulder Stretch: 1 minute (30 seconds each arm)
   • Quadriceps Stretch: 1 minute (30 seconds each leg)
   • Hamstring Stretch: 1 minute
   • Chest Stretch: 1 minute
   • Back Stretch: 1 minute

Notes:

• Focus on maintaining good form throughout each exercise.
• Adjust weights according to your ability to ensure safety and effectiveness.
• Stay hydrated and listen to your body.

Enjoy the workout and keep pushing your limits safely!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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