Push-Up Board: The Secret to Maximum Gains!
🔰 Beginner Level
| Color | Target Muscles | Repetitions | Illustration |
|---|---|---|---|
| 🔵 Blue | Pectorals (Chest) | 3 sets of 8 repetitions |  |
| 🔴 Red | Shoulders (Deltoids) | 3 sets of 6 repetitions |  |
| 🟡 Yellow | Back (Latissimus) | 3 sets of 10 repetitions |  |
| 🟢 Green | Triceps | 3 sets of 8 repetitions |  |
Tips:
- Rest: 1 minute between sets.
- Warm-up: 5 minutes (jump rope, brisk walk).
- Finish with light stretches for arms and shoulders (see stretching section below).
⚡ Intermediate Level
| Color | Target Muscles | Repetitions | Illustration |
|---|---|---|---|
| 🔵 Blue | Pectorals (Chest) | 4 sets of 10 repetitions | |
| 🔴 Red | Shoulders (Deltoids) | 4 sets of 8 repetitions | |
| 🟡 Yellow | Back (Latissimus) | 4 sets of 12 repetitions | |
| 🟢 Green | Triceps | 4 sets of 10 repetitions | |
Tips:
- Rest: 45 seconds to 1 minute between sets.
- Add 10 minutes of cardio at the end.
- Breathe deeply during exercises.
🔥 Advanced Level
| Color | Target Muscles | Repetitions | Illustration |
|---|---|---|---|
| 🔵 Blue | Pectorals (Chest) | 5 sets of 12 repetitions | |
| 🔴 Red | Shoulders (Deltoids) | 5 sets of 10 repetitions | |
| 🟡 Yellow | Back (Latissimus) | 5 sets of 15 repetitions | |
| 🟢 Green | Triceps | 5 sets of 12 repetitions | |
Tips:
- Rest: 30 to 45 seconds max.
- Finish with a core circuit (1 min plank, 30 sec per side).
- Drink plenty of water during the workout.
🧘♂️ Stretching Tips by Muscle Group
🔵 Pectorals (Chest)
- Wall stretch: Place your arm against a wall at a 90° angle and gently turn your torso away.
⏱️ Hold for 30 sec on each side.
🔴 Shoulders (Deltoids)
- Cross-body stretch: Bring one arm across your body and gently press it with the opposite hand.
⏱️ Hold for 30 sec per arm.
🟡 Back (Latissimus)
- Child’s pose: Kneel, stretch your arms forward, and lower your torso toward the ground.
⏱️ Hold for 30-45 sec.
🟢 Triceps
- Overhead tricep stretch: Place one hand behind your head and gently press your elbow with the other hand.
⏱️ Hold for 30 sec per side.
✅ Recommended Weekly Frequency
- Beginner: 2 to 3 times per week
- Intermediate: 3 to 4 times per week
- Advanced: 4 to 5 times per week