Training

Push-Pull Training

Train your muscles every third day with a push-pull workout split.

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 PUSH WORKOUT 

CHEST

  • Barbell Bench Press | SETS: 4 | REPS: 12-8
  • Dumbbell Incline Press | SETS: 4 | REPS: 12-8
  • Flat-Bench Flye | SETS: 4 | REPS: 10-12
  • Dip | SETS: 3 | REPS: 10-12

FRONT & MEDIAL DELTS

  • Shoulder Press | SETS: 4 | REPS: 12-8
  • Dumbbell Front Raise | SETS: 3 | REPS: 10-12
  • Side Lateral | SETS: 5 | REPS: 10-15

TRICEPS

  • Lying Triceps Extension | SETS: 4 | REPS: 10-12
  • One-Arm Triceps Extension | SETS: 3 | REPS: 10-12
  • Pushdown | SETS: 4 | REPS: 10-12

 PULL WORKOUT 

BACK

  • Front Pulldown | SETS: 4 | REPS: 10-12
  • Barbell Row | SETS: 4 | REPS: 12-8
  • One-Arm Dumbbell Row | SETS: 4 | REPS: 10-12
  • High-Cable Row | SETS: 3 | REPS: 10-15

REAR DELTS

  • Machine Rear Lateral | SETS: 4 | REPS: 10-15

TRAPS

  • Dumbbell Shrug | SETS: 4 | REPS: 10-12

BICEPS

  • EZ-Bar Curl | SETS: 4 | REPS: 10-12
  • Preacher Curl | SETS: 3 | REPS: 10-12
  • Alternate Dumbbell Curl | SETS: 4 | REPS: 10-12

FOREARMS

  • Reverse Wrist Curl | SETS: 3 | REPS: 12-15
  • Wrist Curl | SETS: 4 | REPS: 12-15

 FLEX 

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