Push Workout Routine For Women
Push Workout for Women: Build Strength & Muscle Growth
Are you ready to improve your strength and build lean muscle? This Push Workout is designed specifically for women who want to take their fitness to the next level, targeting major muscle groups while boosting overall strength.
This routine is ideal for those looking to strengthen their chest, shoulders, triceps, and lower body with effective, easy-to-follow exercises. Whether you're new to strength training or a seasoned pro, this workout can be customized to fit your fitness level.
What to Expect:
✔️ Improved strength and endurance
✔️ Sculpted chest, shoulders, and arms
✔️ Stronger and toned legs and glutes
✔️ Enhanced core stability
Workout Breakdown:
- Push-ups – Activate your chest, shoulders, and triceps with this fundamental bodyweight exercise.
- Smith Machine or Barbell Squats – Build lower body power with squats using either the smith machine or barbell to target your quads, hamstrings, and glutes.
- Dumbbell Chest Press – A powerful chest move to boost upper body strength and muscle definition.
- Bulgarian Split Squats – These challenging unilateral squats work your legs and glutes, improving balance and core strength.
- Tricep Pushdowns – Strengthen and tone your triceps with this targeted cable exercise.
- Frog Pumps – Shape and lift your glutes with this effective lower body move.
- Incline Cable Flys – Round out your chest training with incline flys to enhance muscle growth and definition.
Why This Workout?
This push-focused workout incorporates compound movements and isolation exercises to give you a complete upper and lower body session. Push-ups and squats provide a strong foundation, while targeted exercises like tricep pushdowns and incline cable flys help to sculpt and tone specific areas. Perfect for women wanting to build muscle, increase strength, and see results fast.
How to Get Started:
This workout is now available on my YouTube channel, where I demonstrate each exercise. Whether you’re training in the gym or at home, grab your dumbbells, cables, or barbell, and let’s get pushing!
For more structured programs and expert coaching, check out my full range of downloadable fitness programs on Supero Fitness.
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Push Ups | 3 | 10 | None |
| Squats | 3 | 10 | Bar/Smith |
| Chest Press | 3 | 10 | Dumbbells/Bar |
| Bulgarian Split Squats | 3 | 10 | Dumbbells/Bar |
| Tricep Pushdown | 3 | 10 | Cables/Rope |
| Frog Pumps | 3 | 10 | Smith Machine |
| Incline Fly | 3 | 10 | Cables/Dumbbells |
Would you like support with this workout?
Or maybe you would like something specifically designed for you and the equipment you have available?
Why Choose Supero Fitness?
Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
Together, we’ll make it happen!
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