Hello and what is up actifiters, fitness enthusiasts and a good day to everyone thats reading this blog!🤗 Before starting this blog, I would like to extend my appreciation and gratitude for giving some time in reading my writing, and hopes that this blog makes your time worth it.🙇 I hope that whoever is reading this blog is doing great in life and facing hardships with confidence and perseverance.😁💪 Wishing you wonderful days ahead filled with many opportunities that you've always want needed!❤️ Let's manifest positivity here in hive, together!
💪💪 Welcome to my actifit miniblog for July 4, 2024.💥💥

NEW WORKOUT PROGRAM: THE PPL (PUSH-PULL-LEGS)

I know that I havent been posting on actifit community for the past couple weeks, life has been quite busy and I coudnt get a minimum required steps to blog. I hae been working on my application for my on the job trainin requirements and I have been absent in the gym for some time now too. With all of the comotion done, I can finally go back to my gym routine, I have decided to change my workout progrom, Ill be changing it to PPL which means PUSH-PULL-LEGS. It means that in a workout session Ill be doing one domnant motion exercise such as pushing and pulling.

THURSDAY PUSH DAY

For a push day, One will be doing push motion dominant exercises. In my programm, Ill be doing inclined dumbel press, push downs, seated military presses, tricep pushdowns and laslty overhead triepp extension.

INCLINED DUMBELL PRESS

This was my last set in the inclined dumbell press, in this set im using a 30 lb dumbells and doing 10-12 reps. I start this exercise with a much heavier weight, my strongest lift would be 12 reps of 50 lb dumbells. I do this exercise to target my upper chest.

CHEST PUSHDOWN

This is my excercise substitute for dips, similar with dips this targets the lower chest but I like this one better especially when Im a bit chill on the workout intensity. I have just got back to working out again so I have to take it slow to prevent injuries. I did this for a total of 5 sets doing 10 to 12 reps in each set while adjusting the weight according to my liking.

SEATED MILITARY PRESS

For my nest push workout I did the seated military press, this exercise target the front delt of the shoulders while partially hitting the upper chest in particular position or form. I did this workout for 5 sets doing 10 to 12 reps per set. I only used a total of 35lb weight for this workout becuase Im a afraid of getting injuries when loading too much weight for this exercise.

TRICEP PUSH DOWNS

For the next push owrkout I did the cable tricep push downs. This exercise mainly targets to tricep specifically the short head of the tricep. In this workout I did 5 supersets doing 20 reps in eahc sets. In a set I do 5 reps of 100 lbs wieght, 5 reps of 80 lbs weigth then 10 reps of 60 lbs weight. This really hit the spot.

And last but not the least exercise, the overhead tricep eextension. This exercise really helped me in growing my triceps, this exerccise mainly targets the longhead of the tricep. Similar with the tricep cable pushdown, I also did 5 superset in this exercise and also used the same ammount of weight, In a set I do 5 reps of 100 lbs wieght, 5 reps of 80 lbs weigth then 10 reps of 60 lbs weight. This is a great workout finisher.

So that is all for today's entry on my ACTIFIT MINIBLOG/ Actifit Report card for July 4, 2024. Im really glad to be able to workout again and share my day at the gym with you guys, its always been a pleasure.❤️💯

If you ever made it this far in the blog, I hope it meant that you liked and enjoyed reading through it. If you ever find my contents interesting and you want to read more of my future blogs, you can let know by giving me a follow and I'll be sure to follow back, let's be friends. Lastly, if you have any thoughts in mind about my blogs or any suggestion, I would love to know about it. I hope to see you again in my next blog and thank you for the time, it's much appreciated! God bless and stay active-fit everyone! 😁💖
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Daily Activity, Gym, Walking, Weight Lifting

Height 175.62 cm		Weight 56.2 kg		Body Fat %
Waist cm		Thighs cm		Chest cm