Push–pull workout

It has been suggested that this article or section be merged with Strength training. (Discuss) Proposed since November 2009.

It has been suggested that this article or section be merged with Weight training. (Discuss) Proposed since November 2009.

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Push–pull is a method of arranging a weight training routine so that exercises alternate between push motions and pull motions.^[1]

Push–pull supersets

A push–pull superset is two complementary segments (one pull/one push) done back-to-back. An example is bench press (push) / bent-over row (pull).

Push days/pull days

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 is:

Push day

• Bench press
• Squat (exercise)
• Leg press
• Shoulder press
• Dips (exercise)
• Calf raise

Pull day

• Deadlift
• Bent-over row
• Upright row
• Shoulder shrug
• Pull-ups
• Biceps Curl

References

1. ^ Frontera, Walter R.; Slovik, David M.; Dawson, David Michael (2006), Exercise in Rehabilitation Medicine, Human Kinetics, 2006, p. 350, ISBN 978-0-7360-5541-3, http://books.google.com/books?id=VE8UJZrp6NIC&pg=PA350&dq=%22push-pull+workout%22&ei=XWX7SsD_FaDAzQSSu-GtBw#v=onepage&q=%22push-pull%20workout%22&f=false