Weight Lifting, Weight Training, Bench Press & Bodybuilding
September 15, 2019

The Push-Pull Program - Sample Workout 4
By Mo Mendez

The Push-Pull Program - Sample Workout 4

Another good workout cycle to use for making your muscles larger is the push-pull routine. This routine consists of performing all of the exercises that contain pushing movements on one day, and all of the exercises that contain pulling movements on another workout day. The concept behind this program is to totally focus all of your energy into either pushing or pulling, and then to give those muscles time off while your focus on the next workout is shifted. This workout has provided great results for many people. It can be beneficial when used in a size program where the focus and concentration on a certain area of the body needs to be narrow.

WORKOUT 4 - PUSH-PULL ROUTINE

Push Section

  • Low incline-bench presses - 3 to 4 sets, 6 to 12 rep range

  • Peck-dek machine - 3 sets, 6 to 12 rep range

  • Heavy dumbbell presses - 3 to 4 sets, 6 to 12 rep range

  • Cable lateral raises - 3 sets, 6 to 12 rep range

  • Cable pressdowns - 2 to 3 sets, 12 to 15 rep range

  • Triceps bench presses - 2 to 3 sets, 6 to 12 rep range

  • Squats - 2 sets, 10 to 20 rep range

  • Standing calf raises - 2 to 3 sets, 10 to 12 rep range

The Push-Pull Program - Sample Workout 4

Perform the push section, rest a couple of days, and then perform the pull section.

Pull Section

  • Chinups - 3 to 4 sets, to failure

  • One-arm T-bar rows - 3 sets, 6 to 12 rep range

  • Heavy barbell curls - 3 to 4 sets, 6 to 12 rep range

  • Reverse curls - 3 sets, 6 to 12 rep range

  • Stiff-leg deadlifts - 2 to 3 sets, 12 to 15 rep range

As with all of your training, make certain that you are getting enough quality protein and plenty of rest between workouts.

Visit Exercise Database to see examples of exercises.


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