Push–pull is a method of arranging a weight training routine so that exercises alternate between push motions and pull motions.
Another push–pull technique is to arrange workout routines so that one day involves only push exercises, and an alternate day only pull exercises.
An example Workout
Follow this sample workout for 4 weeks before returning to your regular program. Be sure to record your lifts each workout, and be sure to add a bit of weight each week.
schedule: 2 days on, 1 day off, 2 days on, 2 days off.
Push
Flat bench 15 12 6 6 6
incline dumbbell press 6 6 6
squats 12 10 6 6 6
military press 6 6 6
hanging OR machine dips 6 6 6
calf raise 12 12 12 12 12 (30 second max rest)
Pull
chin ups 10 6 6 6
bentover row 6 6 6
preacher curls 6 6 6
deadlifts 10 6 6 6
hamstring curls 6 6 6
hanging leg raise 20 20 20 20
