3-Day PPL Workout Routine. Day 1- Push Workout (Chest, Triceps, And Shoulders)

3-Day PPL Workout Routine. Day 1- Push Workout (Chest, Triceps, And Shoulders)
দিন 1- পুশ (বুক, ট্রাইসেপস এবং কাঁধ) || 3-দিনের "পুশ-পুল-লেগস" ওয়ার্কআউট রুটিন
दिन 1- पुश (छाती, ट्राइसेप्स और कंधे) || 3-दिवसीय "पुश-पुल-लेग्स" वर्कआउट रूटीन
Araw 1- Itulak (Dibdib, Triceps, At Balikat) || 3-araw na Push-Pull-Legs Workout Routine
Hari 1- Dorong (Dada, Trisep, Dan Bahu) || Rutinitas Latihan Dorong-Tarik-Kaki 3 Hari
Guyyaa 1ffaa- Dhiibbaa (Garaa, Triceps, Fi Garba) || Guyyaa 3f Miila Dhiibaa-Harkisuu Sochii qaamaa
Dia 1r- Empurrão (peito, tríceps e ombros) || Rotina de treino Push-Pull-Legs de 3 dias
دن 1- دھکا (سینے، ٹرائیسپس، اور کندھے) || 3 روزہ "پش-پُل-لیگز" ورزش کا معمول
اليوم الأول: تمرين الضغط (الصدر، ثلاثية الرؤوس، والأكتاف) || روتين تمرين "الدفع والسحب" لمدة 3 أيام

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The 3-Day Push-Pull-Legs (PPL) workout routine is a highly effective and popular training split that is designed to target different muscle groups on different days of the week. Day 1 of this routine focuses on the "Push" aspect, which includes working on the muscles of the chest, triceps, and shoulders. Here's a detailed description of the Day 1 workout:

0:00 Intro
0:08 Barbell Incline Bench Press
0:42 Barbell Bench Press
1:17 Dumbbell Arnold Press
1:53 Standing Military Press
2:29 Rope Push Down
3:05 Triceps Dip

Follow 3-Day PPL “Push-Pull-Legs” Workout Routine: 👇👇
Monday – Day 1: Push - https://youtu.be/667Cezplr_4
Tuesday – Day Off
Wednesday – Day 2: Pull - https://youtu.be/lv7sDa2l7Vg
Thursday – Day Off
Friday – Day 3: Legs - https://youtu.be/ilSKxWF_rl0
Saturday – Day Off
Sunday – Day Off

1. Barbell Incline Bench Press: Start your workout with this compound exercise that primarily targets your upper chest, helping you build strength and size in that area. Lie on an incline bench with your back and shoulders supported. Hold a barbell with a slightly wider than shoulder-width grip. Lower the barbell to your chest and push it back up, engaging your chest muscles. Perform 4 sets of 8 to 10 reps.

2. Barbell Bench Press: Move on to the classic barbell bench press, which targets your overall chest development. Lie flat on a bench with your feet firmly on the ground. Hold a barbell with a slightly wider than shoulder-width grip. Lower the barbell to your chest and push it back up with control. Perform 4 sets of 8 to 10 reps.

3. Dumbbell Arnold Press: This is an excellent shoulder exercise that works on all three heads of the deltoids, promoting balanced shoulder development and stability. Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing you. Press the dumbbells overhead while rotating your palms outward. Lower the weights and repeat. Perform 3 sets of 10 to 12 reps.

4. Standing Military Press: This compound exercise primarily targets the front deltoids but also engages the upper chest and triceps. Stand with your feet shoulder-width apart. Hold a barbell at shoulder height with a grip slightly wider than shoulder-width. Press the barbell overhead until your arms are fully extended, engaging your shoulders and triceps. Perform 3 sets of 8 to 10 reps.

5. Rope Push Down: Isolation exercise for the triceps, focusing on the long head of the muscle. Attach a rope to a high pulley on a cable machine. Stand facing the machine, hold the rope with an overhand grip, and extend your arms downward, isolating your triceps. Return to the starting position and repeat. Perform 3 sets of 10 to 12 reps.

6. Triceps Dip: A bodyweight exercise that effectively targets the triceps, shoulders, and chest, providing a challenging finish to the Push day. Use parallel bars or a dip machine for this exercise. Lower your body by bending your elbows and then push back up to work your triceps effectively. Perform 3 sets of 12 to 15 reps.

Remember to warm up properly, cool down after your workout, and ensure adequate nutrition and rest for optimal results. Additionally, consult with a fitness professional or trainer to tailor the routine to your specific goals and fitness level.

I hope you find this video informative and helpful! Thanks for watching 😊