Examples of some Push Day Workouts

#1. Push Ups

One basic push day workout is to perform pushups. To do pushups first, you must get yourself in the Appbank position by keeping your feet and body straight from head to heels. Then keep your hands in line with your shoulder but try to put them slightly wider.

Then use your core and gluten to hold the position. Keep your head neutral and elbow tucked as much as you can initially towards your body with a lower torso portion leaving a few inches gap between your chest and the floor. Then simply push your body up using your hands to maintain the position. Then get back to your initial position. Repeat this unto your set count.

#2. Dumbbell Bench Press

First, you gotta lie on your back on a padded bench or some flat surface just a bit higher from the ground. The feet must be flat on the floor, and you must grab weights or dumbbells with both hands at arm’s length a bit over your chest.

Keep your back steady and maintain a 45-degree angle of hands with your body and then steadily lower the dumbbells till your upper arms get parallel with the floor. Then, reverse the process backwards to get back to the initial position. Repeat the process.

#3. Shoulder Press

You got to stand straight first, holding two dumbbells in front of the shoulders, with tucked-in elbows, and the palms should face each other.

Keep your feet spread hip-width apart. Keep your back flat, engaging your core; press the weights straight up from your shoulders till your arms get straight with your biceps by your ears. Get slowly back to your starting position and repeat the process.

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What are Push Pull Workouts?

Some people train their whole in a single day, but you better not get intense if you are doing so, as combining the push, pull, and leg workouts a day maximizes your injury risk.

One must have alternative days for each type of workout for better results. Here we have a simple push, pull, legs day program setting up a fixed weekly routine, which you can follow up to continue with for as long as you wish as a beginner.

1. You can start your push, pull, and leg workout routine by training your chest, triceps, and shoulders on the first day. These target areas mainly engage the push workouts like chest presses, pushups, shoulder presses, etc. Try to do these three sets of each workout, hitting all the above-mentioned body parts, and the reps should range between 8-12 per set if you are a beginner.
2. Train your biceps, back, abdomen or core the next day while the first three muscle groups have sufficient time to recover. Here we are doing pull workouts for biceps. You can choose biceps curls using dumbbells. For your back, a row is a perfect option. Ab crunches will make your core stronger. Keep the set count t to 3 for each workout and rep count ranging between 10 to 15.
3. Train your legs. You can do setups as much as your body allows, just breaking your comfort zone. Leg raises and presses should also be performed in this case, keeping a good set and rep count.
4. Repeat what you did on day 1 and try to increase your set or rep count.
5. Repeat the day 2 workouts trying to increase the set or rep count.
6. Train your legs again.
7. It is preferable to have a rest day in a week to break the stereotype.

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What are Push Pull Split workouts?

The push, pull leg split workout mainly focuses on the major muscle groups. If you are a newbie, you must to build and plan your best 3-day or 6-day workout split to gain muscle.

The most effective way to build routines around the push-pull split workouts is squats, bench presses, etc. And along with effective isolation movements like bicep curls etc.

The push pull workout is for those who are experienced lifters and have a good understanding of both compound and isolation movements. You can have success with a 5-day push-pull split workout for 6 months or more than that. And more important is to have a balanced nutrition diet.

The push-pull split workout is a perfect solution for those with the time and energy to achieve what you can get from the push-pull split workout routine.

The Push-Pull Leg workout routine

The push pull leg workout routine is an excellent way to structure your weekly workouts by dividing your workouts into three categories:

1. Push Exercise on chest, shoulder, triceps
2. Pull exercise on back and biceps
3. Legs

You can easily manage your push pull leg workout around your work schedules. Only you need to change your push pull leg workout every 8-12 weeks to keep your mind and body stable.

6-Day Push-Pull legs workout 

1. Chest, shoulder & triceps
2. Back, Biceps & Abs
3. Legs
4. Chest, Shoulder & Triceps
5. Back, Biceps, and Abs
6. Legs

The beginners should follow the schedule in every other day split, while the intermediate lifers must perform the routine in 3-on/1 off split it Push/Pull/Legs/Rest and then repeat.

The advance lifter must perform the push-pull legs workout in a 6-on/1-off manner.

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Frequently Asked Questions (FAQ)

What type of nutrition must I intake while practicing the pull-push workouts?

If you want to maximize muscle size and strength gains at 6-days a week, you must match your caloric intake. High-volume programs require increased calories.

How much exercise per day should I do?

It is best to choose 4-5 exercises and stick to that workout for about 6 weeks, depending on your progress.

Are Push-pull workouts effective?

Keep focused on how you move rather than what body parts can help you get stronger and faster. Training your upper body on one day and the lower body on another is a great way to approach your workouts.

To get a fit physique, people have joined the gym and apart from strenuous exercises of the gym, there are some of the simple exercises which people do to keep body fit. To keep the lower body fit and in shape, people practice leg workouts, leg exercises, and exercises of the calf. The reason leg workout or say lower body workout is important is because of its benefits. 

First of all, leg exercises target some of the largest muscles of your body-the largest being your glutes-the pillars on which your fitness is founded. Leg workout means burning more calories, growing your T-levels, strengthening your large lifts, enhancing your endurance, and developing strength, capacity, and mass, of course. 

Here is a sneak peek into some of the exercises which one can do for a leg workout.

Lower Body Workout List

#1. Quadriceps

Quadriceps Stretch is an exercise that extends the broad muscle in the front of the thigh to the quadriceps muscle. You need to lie on your left side, on the concrete, to do this exercise. Push your hand or belt gently so the front of the right leg appears completely extended.

#2. Calf Raise

The muscle strength can be strengthened by calf raises. Not only it will improve your muscles, but it also offers your lower leg shape, enhancing its look. Start standing up straight, and bring your arms under some weight. If you are a teenager and just not as quick for lots, keep your arms above your head until then. Keep your legs limited to the bear, and climb your feet in bags. Hold your body tight.

#3. Quadriceps Lift 

Quadriceps Lift will help you maintain the sparring posture, ensure that while weight lifting you take care of your defense, and retain endurance throughout the long run. Like every other significant muscle in the body.

Settle your mid-area when seated on a bench and broaden one leg before you. Forward pointing toes. Rehashing with other knee and blending these tasks and routines will help you get those hot calves for each one of you.

#4. Squats 

Squat, one of the finest lower body drills. A practical exercise is squats. It’s a very impressive and more natural technique for molding the lower body. Squats empower muscle function. They not only empower you to do amazing, adapted legs; they advance the function of body-wide muscle by making the body an anabolic (muscle building) state. They’re digging up your quadriceps, your hamstrings, your thighs, your abs, pulling them back down, and your rear, too.

#5. Wall Sit 

Amazing exercise for the entire lower body, Wall Sit. This targets the multiple joints and muscles to fill in as one. Your glutes, hamstrings, and quads will all be located in your entire lower body. The typical explanation behind this practice is not to collect mass, at any rate, to create a strong word. Try to keep the wall sitting posture after some time for increasingly and longer periods.

#6. Squat Jacks 

The squat jacks are an amazing workout to add to your routine of cardio or lower body workout routine to help you to increase your strength, pace, and enhance your well-being with high effect. This step enacts and strengthens your lower body and further increases your soundness and stance by communicating with the center of the body.

#7. Hip Thrusters

The Hip Thrusters sound very intertwined like bicycle crunches, but it’s very easy to do. The muscles of your hips are stimulated and your lower abdominals are enhanced. The hip thrusts movement of the lower body, which is a major aerobic workout.

#8. Lunges 

One of the most important lower body workouts. A lunge is a perfect way to grow your leg muscles and stabilize your hips is to do lunges daily. This routine would focus on two sets of muscles, one for the extensors of the hip and the other for the extensors of the knee. The lung training action is somewhat similar to that of squatting exercise. It is most beneficial for your buttocks and legs.

#9. Box Jump

Box jump is going to make your legs heavy. This is a significant exercise that not only burns calories but also works for coordination, and muscle gain strength. This kind of jumping increases stamina and muscle tone and builds up both upper body workout and lower body power.

#10. Plié Squat 

A Plié Squat is an exercise that strengthens the knees, glutes, and calves and extends the hips’ range of motion. This action of the lower body centers on the legs, training the inner thighs, hamstrings, and glutes.

#11. Deadlift 

Deadlift serves to reinforce the body’s core muscles; a very critical health aspect is the lower back, glutes, and the abdominal area so that it strengthens the body so nearly every action and posture, and the deadlift is the main action for building core power.

#12. Hamstring Curls

The hamstring curl exercise offers strength and the back of your upper thighs will be affected. The muscles of your lower legs, back, and middle, based on the position you pick, will be strengthened. When face down, placed or reflecting workout assortment and solace, the leg twist is performed. 

The above listed are not the only exercises which one can do there are many in the queue but the result-oriented ones are mentioned. 

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What are leg workouts?

Leg workouts are a group of exercises that when performed stimulates the leg muscles to grow and strengthen with time. Not only does it burn the excess amount of fat in your thighs and lower waist but also gives them symmetric shape making your whole body look proportionate. It would not be a pleasing sight to see an individual having a bulky upper body with lean legs and a slender mid-portion with heavier thighs and thick legs making the physique look slightly warped. To embark on the journey of flaunting a fit body with strong muscular legs you may have to undergo leg training with the best leg workouts.

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The leg muscle workout plan

If you are planning to head out to the beach during summer, wear shorts and display your pair of well-built legs you need to follow a well-structured leg exercise regime. The best leg workouts are classified in this article and include both leg workouts for men and leg workouts for women. But before we begin our discussion on best leg workouts we need to find an answer.

How many muscles are there in our legs?

Human anatomy explains that legs have several muscles and a perfect leg day workout should aim at wear, tear, and build-up of those muscles. These are quads, hamstrings, and calves and they, in turn, have several sub-categories.

Which exercises to choose?

Depending on the kind of shape and tone you want to give to your legs your choice of exercises may vary. If you are a beginner and have a limited idea on how to get into the perfect athletic figure with robust legs then you should start leg workouts at the gym with a personalized trainer who can suit your needs.

Leg workouts with dumbbells are one of the commonest forms of leg exercises at home or at the gym. These stellar dumbbell leg exercises can be a regime for leg workouts for men and leg workouts for women. You need to grab a dumbbell and follow the plan to get runway-worthy legs. For these workouts, it is necessary to have a bench and dumbbells. 

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Plan 

Before you start your leg workouts, a few minutes should be devoted to warm up your body. For dumbbell, goblet squats the feet should be widely separated more than your shoulder length, and toes should be outward. The dumbbell should be grasped close to your chest like a goblet. You have to gradually lower your hips with your back upright. The knees should be bent until the thighs become parallel to the floor. The lower back arch should remain for two seconds and constant breathing is necessary to hold the position. To get back to the starting position you should push through the heels and exhale. It helps in building your quads. 

Sets and Reps: 

3 sets with 10 reps for beginners

5 sets with 10 reps for advanced

Lunges (forward and reverse) should be one of the leg workouts with dumbbells that you might do after squats. Standing straight holding the dumbbells to your sides you need to take a step forward for your left leg and bend your right knee until it almost touches the ground while you breathe in. To return to your starting position push in through the heels of your left leg and gradually bring the right knee to position while you breathe out. The torso should remain upright during this process. The left leg works at that time. The legs should be switched and the same process to be followed to complete one set. 

Sets and Reps: 

3 sets with 10 reps for beginners

5 sets with 10 reps for advanced

You can also try dumbbell step up and for this exercise, you have to stand near a bench with dumbbells in your hands to your sides. The left leg on which you will be working should be on the bench. Push through the heel of the left leg to lift the right leg from the ground until the feet are in the same position. The right leg should remain hanging. Then you should lower your back to reach the starting position, switch the legs and start over to complete one set. 

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Sets and Reps: 

3 sets with 10 reps for beginners

4 sets with 10 reps for beginners

5 sets with 10 reps for advanced

To attempt another leg workout at a gym or at home using dumbbells you can try the stiff-legged dumbbell deadlift. You need to stand with legs should width apart and clutching your dumbbells in front of your thighs with your palms facing your body. With your knees fixed, you should lower the dumbbells along your legs, bending your waist as you reach your feet. This exercise will hit your hamstrings and soon after you feel the stretch, pause, and revert to the starting position while exhaling and pushing the hips in. 

Sets and Reps: 

3 sets with 10 reps for beginners

4 sets with 10 reps for beginners

5 sets with 10 reps for advanced

Can you do leg workout using other equipment?

Leg extension using a leg extension machine is an exercise for the quads. You need to sit on the machine with your hands holding the sidebars and feet under the pad pointing outwards. At the start, the upper and lower legs are at right angles to one another. The weight is chosen and the legs are stretched. Next, it is required to raise the legs. Using the quadriceps extend your legs as much as you can while you exhale and make sure that your body remains fixated on the seat. Slowly the weight is lowered back to the starting position until the upper and lower legs are at 90° to each other. 

Sets and Reps: 

3 sets with 20 reps

You can alternatively build your hamstrings using a hamstring curl. For that you to sit on a curl machine face down, with your thighs facing the upper pad and heels under the lower pad. Bend your knee to pull the upper pad down as far as possible and then bring it back to position. 

Sets and Reps: 

3 sets with 20 reps 90 seconds rest

An ideal leg day workout is incomplete without a barbell side lunge. For this, you need equipment called barbell present in gyms. Leg workout at the gym using a barbell can be done using the following steps. Gym enthusiasts need to lift a barbell on their shoulders and stand straight with a shoulder gap between their feet. The leg to work on should be stepped to the side and bent at the knee to gradually lower the straight body along the hip. The other leg should be kept straight while the working leg is lowered. Once the step is complete the same can be done with the other leg after coming back to the starting position.

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Sets and Reps: 

3 sets with 10 reps

A question may pop up in your mind –  how to perform leg workout at home?

The answer is affirmative and there are several ways in which at-home leg workouts can be done by fitness enthusiasts. 

What are the requisites for such workouts?

You might be wondering. Since it is a leg workout at home we understand that having too many types of equipment is very difficult. Most beginners simply have a treadmill and some intermediate level fitness buffs probably have dumbbells at home. You can either procure these for leg workouts or read our article on conducting leg workouts at home. 

Walking lunge is an exercise for the leg which is basically lunges without any weights. It may seem easy for advanced level hunks but it’s achievable for beginners who plan to start leg workouts at home. Lunge forward as far as you can with either leg while the other one almost touches the floor at your knee. The heel of your foot forward would give you the force to return to position and prepare for the next lunge. This workout can be done at home in any open space without the use of weights and help strengthen your leg muscles. 

Sets and Reps: 

3 sets with 20 reps 60 seconds rest

One of the most familiar forms of leg workouts is running on a treadmill. If you have a treadmill at home, all you have to do is a sprint on it at full speed for a period ranging from 10-20 minutes. It works on the muscles of your entire hind region and gives you toned, strong, and flexible legs. 

Sets and Reps:

 20 minutes once or 10 minutes twice.

Diet for leg muscles

Leg muscles cannot be built if you only focus on a rigorous workout and forget to take an apposite meal. These muscle workout plans are brutal and you need to follow a strict diet. Fiber-rich carbohydrates like bananas, oats, brown rice, quinoa, berries could be a pre-workout meal. Low-fat protein like animal protein, soy can be consumed to repair the weary muscles and build them. Half of the calories should come from whole grains, fruits, vegetables, and low-fat milk. The diet should not contain greater than 30% fat. Examples of some best-suited leg workout meals are turkey swiss sandwiches, grilled chicken with salad, tuna sandwich, etc. A calorie calculator and a guide to moderate on the efficacy of all these processes would ensure rewarding changes with time.

FAQs

• What are leg workouts?

Leg workouts are a group of exercises that when performed stimulates the leg muscles to grow and strengthen with time

• How many types of muscles are there in the legs?

These are quads, hamstrings, and calves and they, in turn, have several sub-categories.

• What are some of the common forms of leg workouts?

Leg workouts with dumbbells are one of the commonest forms of leg exercises at home or at the gym.

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