3 Ways to Use Push-Pull Workouts to Achieve Your Goals. For hypertrophy: Try all-push or all-pull workouts that begin with smaller movements and finish with a bigger, compound movement to exhaust a particular muscle group. For example, begin with a banded pull-apart or a face pull, then follow with a barbell row for an all-pull workout. PUSH WORKOUT ONE. After your first Pull Workout, we move right into your first push workout. And this push workout starts with a common compound movement, the Barbell Bench Press. BARBELL BENCH PRESS. This pushing exercise is ideal for building upper body strength, which is one of our main mechanisms of driving growth through overload. Day 3: Push Week B: Day 1: Pull Day 2: Push Day 3: Pull And you'd just alternate between week A and week B. I'd say this is superior to doing push/pull/full-body, as you'd introduce uneven rest intervals between workouts unless you also introduce some sort of light/heavy periodisation in there, which just complicates things unnecessarily.
Guidelines. Pick only one program from the 4 variations above (Traditional or Staggered) or choose another split. Change exercises monthly. Try an alternative template next month or stick to your favorite template. Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
In a push day workout, typically only the front delts and lateral delts are included; the rear delts are worked in a pull workout. Now, time to get into the actual workout. The Push Day Workout Routine. Here is the outline of the push day routine. Push Day Workout. Bench Press: 3 sets x 6 reps; Overhead Press: 3 sets x 8 reps
The first dumbbell pull exercise on our list is the dumbbell high pull. It’s a compound exercise that targets the posterior chain muscles and the upper body. It’s an essential muscle-building exercise for lifters who desire to develop and strengthen their backs and shoulder without doing endless press ups and pull ups.
\n\n push or pull workout first
The push-pull-legs split is extremely effective at training your full body throughout the week and at a relatively high training frequency. You can easily tailor this split to your specific needs
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    • push or pull workout first