PUSH / PULL LIFTING ROUTINE

Try this push / pull / legs routine.

First day train the push muscles of the upper body – chest, shoulders and triceps.

Second day train the pull muscles of the upper body – back, traps and biceps.

Third day train quads, hamstrings and calves.

Start out your routines with heavy compound lifts to maximize central nervous system (CNS) stimulation and stimulate muscle and strength gains.

Then perform machine / cable movements with moderate loads. And finish off with isolation exercises with higher reps.

Beginner Routine:

Monday: PUSH
Tuesday: OFF
Wednesday: PULL
Thursday: OFF
Friday: LEGS
Saturday: OFF
Sunday: OFF

Advanced Routine:

Monday: PUSH
Tuesday: PULL
Wednesday: LEGS
Thursday: PUSH
Friday: PULL
Saturday: LEGS
Sunday: OFF

Sample Push Workout (chest, shoulders and triceps):

1. Barbell Flat Bench Press 4 sets x 8 reps
2. Barbell Incline Bench Press 4 sets x 8 reps
3. Barbell Seated Shoulder Press 4 sets x 8 reps
4. Dumbbell Seated Shoulder Press 4 sets x 8 reps
6. Dumbbell Lateral Shoulder Raises 4 sets 10 reps
7. Dumbbell Rear Delt Raises 4 sets x 10 reps
8. Parallel Bar Triceps Dips 4 sets x 10 reps
9. Cable Rope Triceps Pushdown 4 sets x 12 reps

Sample Pull Workout (back, traps and biceps):

1. Conventional Deadlift 3 sets x 6 reps (Deadlift once a week)
2. Medium Grip Pull Ups 4 sets x failure
3. Seated Cable Rows 4 sets x 8 reps
4. Cable Lat Pulldowns 4 sets x 8 reps
5. Machine High Rows 4 sets x 8 reps
6. Machine Low Rows 4 sets x 8 reps
7. Barbell Shoulder Shrugs 4 sets x 10 reps
8. Barbell Biceps Curl 4 sets x 10 reps
9. Dumbbell Hammer Curl 4 sets x 10 reps

Sample Leg Workout (quads, hamstrings, calves):

1. Barbell Back Squat 3 sets x 8 reps
2. Leg Press 3 sets x 10 reps
3. Dumbbell Lunges 3 sets x 10 reps
4. Hamstring Curls 3 sets x 10 reps
5. Standing Calf Raises 4 sets x 12 reps
6. Seated Calf Raises 4 sets x 12 reps

Nutrition:

To maximize muscle and strength gains on this program, eat smart but eat big. Get quality sources of lean protein, complex carbohydrates and healthy fats.

Supplementation:

To recover better and make solid progress, supplement with Whey protein shakes, creatine, fish oil and quality multivitamins.

Rest:

Get quality 7 – 9 hours of sleep and 1 or 2 20-minute power naps during the day. Keep your stress levels low.

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