pull push workout

Welcome to building muscle 101's pull push workout.

The basic idea behind the push pull workout is to work the pulling muscles one day and work the pushing muscles another day.

Muscles with multiple actions like the legs and abs are evenly divided. The workout's main advantage is to provide adequate rest to all of the major muscle groups of the body.

This particular training method focuses on the specific action needed to work one muscle or muscle groups that push away from the body (ie: triceps that push away from the chest) to muscles that pull toward the body (ie: biceps required to pull the weight into the body such as a row).

Let's take a look at the workout:

Day one (Monday): Chest, shoulders, triceps, and abs;

Day two (Tuesday): Legs, back, and biceps;

Day three (Wednesday): Rest.

This type of workout gives the cycle of body parts trained about 48 hours to rest. However, an alternative is to space the workouts further apart to give the targetted muscles more time to rest.

Here's another example of this kind of push pull workout with one more days rest:

Day one (Monday): Chest, shoulders, triceps, and abs;

Day two (Tuesday): Legs, and calves

Day three (Wednesday): back, and biceps.

Day four (Thursday): Rest.

This type of workout is combining a 3-day split weight lifting routines with the pull push workout concept. By adding in another day of rest, the muscles get an additional 24 hours to recuperate. If you find that your muscles are still sore on day three using the first pull push workout, try using the second pull push workout and you can add more muscle recuperation.